I would not run every day, i would include one rest day.
Skip the long run (now) and do 2 Q sessions/week as a race specific training.
Q, E, E, Q, E, E ,Rest
Just to be clear, you think the fastest way to get ready for a 5k in a month is by taking a day off each week?
He’s got a point though. It’s not a direct answer to your question exactly but it’s quite relevant. If you currently run 7 days/week with one “long run” and hit 25 mpw, aren’t you doing like 3 miles six days of the week? So for one, dropping the long run and compressing that mileage into 6 days means your median/mode/typical daily distance increases. More importantly though is that he has you suddenly adding two quality days per week with basically no time to adjust to the added stimulus; adding a rest day could help you better recover from and absorb the new stimulus, and better your chances of running faster/more comfortably in those workouts each week rather than feeling worn down and flat (maybe even regressing) by week 3. Ya dig?
If no significant background in running, I'd say a 5k time trial once a week--hear me out: if you look at newbies at parkruns, they pb by 15s a week, every week, for like a month or two straight--maybe because they're getting fitter, but mostly because they're learning how to pace and how to mentally suffer through that 4th km.
Otherwise yeah 6-8 x 800 @ 5k will get you back in shape.
Then one other session of 5 x 1k at threshold and a few 200s. This should be an easy second session, focus on the time trial/VO2 intervals.
Whatever mileage you can handle to fill in the rest
I like this, definitely the most painful route but maybe I do a 5k time trial for 2 weeks straight then the third week break it up to recover a bit.
Just to be clear, you think the fastest way to get ready for a 5k in a month is by taking a day off each week?
He’s got a point though. It’s not a direct answer to your question exactly but it’s quite relevant. If you currently run 7 days/week with one “long run” and hit 25 mpw, aren’t you doing like 3 miles six days of the week? So for one, dropping the long run and compressing that mileage into 6 days means your median/mode/typical daily distance increases. More importantly though is that he has you suddenly adding two quality days per week with basically no time to adjust to the added stimulus; adding a rest day could help you better recover from and absorb the new stimulus, and better your chances of running faster/more comfortably in those workouts each week rather than feeling worn down and flat (maybe even regressing) by week 3. Ya dig?
Sure, but I didnt say I ran 7 days a week. I run 25 mpw (more accurately 22-30). Sometimes that's 5 days, sometimes 6 or 7. I do understand your logic. I've been running like. This for a while so there wouldn't really be much added stimulus for me.
Sure, but I didnt say I ran 7 days a week. I run 25 mpw (more accurately 22-30). Sometimes that's 5 days, sometimes 6 or 7. I do understand your logic. I've been running like. This for a while so there wouldn't really be much added stimulus for me.
The first words on the thread are “Currently I run every day and have one long run per week.” That makes it sound like you run 7 days a week.
I don't have a one-workout bullet, but some things to consider, if the goal is to build fitness in a rapid but unsustainable way: - Strides most days. - Don’t shoot the messenger, but move as much of your work as possible to a decent cushioned treadmill. You can do more and recover faster so you can build more. An alternative to the treadmill is to Valby it, and to do a lot of hard cross training. The idea here is to take on more than your body could handle on the track or roads at your current fitness level. - Do as much threshold pace running as you can, but instead of big "double threshold" days, sneak bits of it in all over the place, like the last mile of an otherwise easy run. - Do VO2-type intervals, but mix up the pace. Example: if you do 6x800, make it a descending workout so it starts a little easier but each rep is progressively harder. - “Double” as many days as possible, but the goal is to make this spike in volume as easy as possible. Just keep moving, keep the recovery active. The second “workout” can be something like an easy jog, swim, or bike ride.
Sure, but I didnt say I ran 7 days a week. I run 25 mpw (more accurately 22-30). Sometimes that's 5 days, sometimes 6 or 7. I do understand your logic. I've been running like. This for a while so there wouldn't really be much added stimulus for me.
The first words on the thread are “Currently I run every day and have one long run per week.” That makes it sound like you run 7 days a week.
It's amazing how many people want to give advice to strangers so bad that they don't even read the posts they comment on
And some of us, after reading the first two posts, wanted to help.
After reading your subsequent replies, I wouldn’t be all that surprised if people start lining up to actively subvert the process.
Exactly. And this OP guy makes me even more thinking and aware, how useless any advice here on this board can be, as they (OPs) believe what the want to believe. You could have life long experience and read the whole science, it won't matter.
2. One shorter faster run (IE: tempo run, run to the barn, etc)
3. One intervals workout of your choosing (400s, 800s, *shrug) with same time recovery: IE: if it takes you 1:30 for the 400m then jog around shuffle for 1:30 before the next one)
Alan
3
1
ask limited question and you'll get limited responses
The one workout per week is the real limiting factor here. A set of V02 type workouts progressing a little each week will probably get you there, but I'd add strides (start with 4 and work to 6-8) at least once a week.
How about this? Take a longer term approach. Increase your volume to 40-50 mpw (might take several months if you haven't done it in a while or if you are fairly new). Do hills, tempos, and strides on a consistent basis. Make sure you do long runs. Mix up your training.
5k time trials are probably your best bet. There aren't many ways to get much fitter in four weeks, but you can get 'tougher'. Get comfortable grinding through mile 2, learn how to pace appropriately, etc.
Currently I run every day and have 1 long run per week. I'd like to add one workout. I may alternate types of workouts for each week, but I was curious about VO2 max. Is that the fastest way to get to fitness short term? I know VO2 max training needs to be periodized and conventionally you wouldn't only do that, but if I'm trying to get into the best 5k shape I can within a month is VO2 the way to go or threshold?
If you could suggest one workout per week for a guy who run 25 mpw easy, what would it be? Keep in mind I don't care how to "correctly" train, I want to know what people speculate as the quickest way to improve a 5k.
You seem to be speculating that there is a quicker way to improve your 5K than to “‘correctly’ train” and for some reason think that “correctly” is not actually correct and therefore relegated to quotes.
I think there is training that will give a short-term response that is not the best method for long-term improvement.
I was always someone who tended to train intensely, and coming back from a break or injury, I would tend to get fit again very quickly, but would tend to peak, plateau and train off in a very short period.
I would say the OP is correct to contrast the best way to get 'fit' quickly and "correct" training for long-term development.
vo2max intervals are the way to go. you will see fitness gains, they help you to lose weight (if you watch your fork as much as you watch the stopwatch) and they get your brain used to the effort needed to race a 5k. there's no down side.
If you have a solid background in running, you can bounce back to decent fitness pretty quickly, especially if you've been running easy a few times per week and a casual workout here and there.
If I had to get someone as fast as possible in a month, staying within 25 mpw, I would have them do 3 workouts per week: 2 threshold/cruise interval workouts paired with 8-10x200m at mile pace with the last 2 at 95% max effort and 1 VO2max track workout (1k intervals or mile intervals w/ 1:1 work:rest).
After 2.5 weeks, I would also have them do a 1600m time trial all-out, jog around for 10 mins, and then do a 400 all-out.
2 days before the 5k, I would have them do 1x1600 at 3200m race pace, rest for 5 mins, and then do 1x800 at 1600m race pace.
Holy moly this sounds hard. Can't I just do VO2 every day?
3 days easy, 3 days of workouts, 1 day off. You’re looking for one month to optimize your 5k, so it’s not going to be easy.
Also, it seems like you have a history with running. I wouldn’t recommend my approach to a new runner, but someone with experience should do a lot of high intensity if they’re only going to commit to 25 mpw and only have one month to get fit
There's been a lot of bad advice on this thread imo.
Yes, Vo2max is for sure the ticket to "get fast in 4 weeks for your best 5km"...... but also "boosts in Running Economy" (more on that later).
But it's not the ideal way, it wouldn't be sustainable, and there is an injury/overtraining/mental burnout risk.
However (since the OP asked): I'd do 2 interval sessions a week:
Vo2max like 800m, 1km, and 1200m repeats with short rests like 2-min.
But then also something a bit faster:
200m, 300m and 400m repeats. Something like 10 x 400m at 3km race pace or faster with 1:30 rest between. 200m and 300m repeats could go closer to Mile race pace for some lactic acid clearance challenge.
I got myself into 8:46 3km shape in hs in January for an indoor track race in like 4 weeks (after 3-4 weeks of just easy running) just doing 6-8 x 1000m at 5km pace and 10 x 400m 3km-1500m pace once a week. The sad thing is I never progressed after that going into the Spring outdoor track season and by the time April rolled around I was burnt out and running 8:49 for 3km (I never made state!
The short term boosts are this:
Fast twitch muscle fiber activation and coordination for better Running Economy improvements around velocity at Vo2max. Improvements in sheer Vo2max (could be from weight loss), but also heart output/delivery, lactate clearance improvements etc. But the boosts in relative Running Economy (that one gets from Vo2max workouts) can be very (and quick) short term gains.
Looks like you have to learn to read. )) " What's the fastest way to get fit in short term? " . LoL 😂
Looks like you have to learn to read more than a title, Jan. "If you could suggest one workout per week" is what the OP wrote. Lol all you want like the clown you are.
There's been a lot of bad advice on this thread imo.
Yes, Vo2max is for sure the ticket to "get fast in 4 weeks for your best 5km"...... but also "boosts in Running Economy" (more on that later).
But it's not the ideal way, it wouldn't be sustainable, and there is an injury/overtraining/mental burnout risk.
However (since the OP asked): I'd do 2 interval sessions a week:
Vo2max like 800m, 1km, and 1200m repeats with short rests like 2-min.
But then also something a bit faster:
200m, 300m and 400m repeats. Something like 10 x 400m at 3km race pace or faster with 1:30 rest between. 200m and 300m repeats could go closer to Mile race pace for some lactic acid clearance challenge.
I got myself into 8:46 3km shape in hs in January for an indoor track race in like 4 weeks (after 3-4 weeks of just easy running) just doing 6-8 x 1000m at 5km pace and 10 x 400m 3km-1500m pace once a week. The sad thing is I never progressed after that going into the Spring outdoor track season and by the time April rolled around I was burnt out and running 8:49 for 3km (I never made state!
The short term boosts are this:
Fast twitch muscle fiber activation and coordination for better Running Economy improvements around velocity at Vo2max. Improvements in sheer Vo2max (could be from weight loss), but also heart output/delivery, lactate clearance improvements etc. But the boosts in relative Running Economy (that one gets from Vo2max workouts) can be very (and quick) short term gains.
Injured and expecting to be back in mid to early April, might run a BS spring season unattached for fun and used this, thanks Sage!
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