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|Author: ||Give it a shot|
|Subject: ||RE: sub 15 5k in 20 weeks: Big miles or quality workouts?|
15 x 400 @ 72 (60 secs recovery)
10 x 600 @ 1:48 (2 minutes recovery)
8 x 800 @ 2:24 (3 minutes recovery)
6 x 1000 @ 3:00 (4 minutes recovery)
5 x 1200 @ 3:36 (4 minutes recovery)
4 x 1500 @ 4:30 (5 minutes recovery)
4 x mile @ 4:48 (5 minutes recovery)
Do those, then repeat with half recovery, then with quarter recovery.
If at the end of the 21 weeks you can run 4 x 4:48 off 75 seconds recovery you've got a shot.
Add in a hard 20 minute tempo run on Thursdays and (10 minute marathon pace, 10 x 45 seconds hard w. 60 secs recovery (on a hill if possible), 10 minute marathon pace)on a Saturday. Then just run easy the rest of the week.
To combat message board spam (by non runners). We are making people answer a brief question before they can post on a thread that is over 20 days old.
If you answer this question you should be able to post.