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snow blow
RE: How to get from 25:45 5k to sub 22 by july?

KayJR wrote:

So basically I should slow down my speedwork too? You actually reccomend that going slower will help my fitness? Not sure I trust that but I’ll try it.
So instead of doing 10x400 @ sub 7 pace, would it be a wiser idea to do 20x400 @ say 8:00 pace? Thanks, I will start doing 5 mile tempo runs at 9:00 pace.

At what point do I start bumping these workouts up in intensity? Every two weeks, every month?


Your workouts are already extremely intense. I can't imagine doing 10x400 at faster than my mile pace week after week. I also wouldn't recommend jumping right into a 5 mile tempo on such low mileage. You said in your first post "I feel like my legs can’t take me any faster than I am already running when doing interval work." It sounds like you've already maxed out your speed for your fitness level. To increase your fitness level, you need to focus mostly on aerobic running. That doesn't necessarily mean running slow all the time, but you need to run a variety of paces that are mostly aerobic relative to your fitness.

I'm a big fan of Tinman's calculator. If you plug in your current 5K time of 25:45 and look at the training paces you can get an idea of what paces are appropriate for you.
http://www.runfastcoach.com/calc2/index.php

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