My Training Log- Sub 14.40 5k

Yes I know this is a tough workout but I also know my body can handle it fairly well. I recovered well from it. And it’s quite likely my 5k pace is faster than that in a race situation but it’s looking like it’ll be a long while before I can race again with the COVID situation so for now it’s solo time trials.

TRun wrote:

Yes I know this is a tough workout but I also know my body can handle it fairly well. I recovered well from it. And it’s quite likely my 5k pace is faster than that in a race situation but it’s looking like it’ll be a long while before I can race again with the COVID situation so for now it’s solo time trials.

When solo TT?

I really enjoyed posting my training here but life just got quite busy. Gonna post my last two weeks training and hopefully post each week following this. I have been building up well for the last 2 months. Still no races where I’m from because of COVID but hopefully I can get in a race soon because I’m in the best shape of my life. I decided not to time trial like I said I would at the end of my last training block. I dealt with a calf strain about a month ago but managed it well and thankfully didn’t have to miss much training.

Monday:

AM- 10km easy @ 4:11/km

PM-10km easy @ 4:30/km + 5x100m strides

Pushups + Core

Tuesday:

AM- 4km shakeout @4:32/km

PM: 4km w/u @ 4:17/km, 7x1200m @CV with 1 min rest. avg 3:45 (3:07 per km) 3x200 (32, 32, 32), 3km w/u @ 4:33/km

Pushups + Core

Wednesday:

AM- 9km easy @ 4:18/km

PM-11km easy @ 4:16/km

5x100m strides

Pushups + Core

Thursday:

AM: 16km moderate long run with 5xmin on/off at end. 4:10/km avg. Minute ons @ 2:58 to 3:12/km + strides

Pushups + Core

Friday:

AM: 3km shakeout @4:33/km

PM: 4.4km w/u @ 4:35/km, 6x1km @ goal 5k pace w 2 mins recovery (2:56, 2:55, 2:55, 2:55, 2:56, 2:51) 4x200m (31,31,29, 30)

3km c/d 4:32/km

Pushups + Core

Saturday:

12km easy @ 4:20/km + strides

Strength routine (hips, calves, quads, IT band etc.)

Sunday:

24km LR @ 4:03/km avg w last 2km uptempo 3:29, 3:25

Pushups + core

Total: 134km

Monday:

AM- 12km easy @ 4:17/km

PM-8km easy @ 4:15/km + 5x100m strides

Pushups + Core

Tuesday:

AM- 4km shakeout @ 4:25/km

PM: 4km w/u @ 4:22/km, 4x2k@ CV pace with 1 min rest (super windy so probably a few seconds off per rep but effort was there (6:18, 6:19, 6:19, 6:17) . 4x200m- 33, 32, 32, 31

4km c/d @4:39km

Pushups + Core

Wednesday:

AM- 12km easy @ 4:12/km

PM-8km easy @ 4:22/km + strides

Pushups + Core

Thursday:

16km moderate long run with 3x1min on/off at end @ 4:06/km avg. minute ons between 3:00/km and 3x20/km. 4x100m strides after

4x120m hill sprints + 2x100m strides

Pushups + Core

Friday:

Am: 3km shakeout @ 4:29/km

4km w/u @ 4:25/km, 7x1km with 90 secs rest (2:56, 2:56, 2:55, 2:55, 2:56, 2:55, 2:53) 3 x 200m (30, 29, 29) 2km c/d @ 5:00/km.

Pushups + Core

Saturday:

12km easy @ 4:27/km + 4xstrides

Strength routine (hips, calves, quads, IT band etc.)

Sunday-

24km LR @ 3:58km avg. w/ last 2km up tempo (3:39, 3:28).

Pushups + Core

Total 135km

Bit of a busy week w college assignments. Hence why I did an easy run Tuesday evening rather than a workout. And Wednesdays workout was just to get a bit of quality in without overdoing it since I missed Tuesday. I think Fridays workout was very good and shows how far I’ve come in the last few months. Sunday’s LR was very solid too.

Monday:

AM- 12km easy @ 4:27/km

PM-8km easy @ 4:20/km + 5x100m strides

Pushups + Core

Tuesday:

AM- 4km shakeout @ 4:25/km

PM: 14km easy @4:28/km, 4x100m strides

Pushups + Core

Wednesday:

AM- 12km easy @ 4:11/km

PM- 3km w/u @4:35/km, 8x200m w 200m jog rec between 32-34secs, 2km c/d @ 4:31/km

Pushups + Core

Thursday:

16km medium long run with 4x1min on/off at end @ 4:10/km avg. minute ons between 3:05/km and 3:27/km. 4x100m strides after

Pushups + Core

Friday:

Am: 4km shakeout @ 4:24/km

PM: 4km w/u @ 4:36/km, 3x2k with 90 secs rest (6:03, 6:04, 5:59) then probably 3 mins break as I switched into spikes, 1k in 2:45. 3 x 200m (31, 30, 29) 3km c/d @ 5:05/km.

Pushups + Core

Saturday:

12km easy @ 4:18/km

Strength routine (hips, calves, quads, IT band etc.)

Sunday-

24km LR @ 3:58km avg. w/ last 2km up tempo (3:30, 3:14).

Pushups + Core

133km total for the week

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