Sub 19 5k - Kilometer Repeats

i think you should do 4 x 1k at 5k pace if it is your 1st workout in a while and i do not see any reason to kick at end of every repeat, you should focus to run them as even as posible.

For 19 minutes, I think repeats are pointless. You are better off incorporating a progressive run that builds to about 3:45 on the final kilometer.

You should run the end of each repeat faster.

Running 3:48 with splits of 90/92/46 is not the same as running 92/92/44. Feel like you have more in the tank each rep and that you are not hanging on to try and maintain pace.

As far as early season, just fill the total time of your “peak” workouts but with shorter intervals.

So if your peak workout is 5 x 1000 in 3:48 with 1:30 jog recovery, that’s a 25 minute workout.

So your progression is:

25 minutes of:

Workout 1: 1:30 on / 1:30 off (or 400m repeats, 8-9 reps)

Workout 2: 1:45 on / 1:30 off (or 450 repeats, 7-8 reps)

Workout 3: 2:00 on / 1:30 off (or 500 repeats, 7-8 reps)

Workout 4: 2:15 on / 1:30 off (or 600 repeats, 6-7 reps)

Workout 5: 2:30 on / 1:30 off (or 650 repeats, 6-7 reps)

Workout 6: 2:45 on / 1:30 off (or 700 repeats, 5-6 reps)

Workout 7: 3:00 on / 1:30 off (or 800 repeats, 5-6 reps)

Workout 8: 3:15 on / 1:30 off (or 850 repeats, 5-6 reps)

This is brilliant. Thank you for taking the time to post this detailed progression!

I'm grateful for your insight. I was thanking him for generously sharing a progression that looks like a great way to go. When I crack the sub-19 I can start back at the beginning with a faster pace to crack 18:30 or 18 and repeat! I love systematic, simple training.

I don't have Strava or even a GPS watch. I run by feel and using my Casio F-91W. So this advice is amazing!

Your weekly milage is 27. Build that to 35-40.

For a 1k repeats workout try something like around 5k pace with 2:00-2:30 rest for 5x1

Okay. I'll build my mileage up to the mid to late thirties before adding the intervals.

Thanks for the insight. It does make sense!

jtface wrote:

I'm grateful for your insight. I was thanking him for generously sharing a progression that looks like a great way to go. When I crack the sub-19 I can start back at the beginning with a faster pace to crack 18:30 or 18 and repeat! I love systematic, simple training.

I don't have Strava or even a GPS watch. I run by feel and using my Casio F-91W. So this advice is amazing!

systematic and simple can be very motivating. It is seemingly logical and easy to follow progress. You can do that by adding distance, shortening rest, increasing, etc. I typically only change one variable at a time.

For instance, right now, in a two week period, I rotate through 200s, 400s, &800s workouts, along with tempos and short max velocity. On the 200 workouts, I have kept same reps, always 8. But over 5 workouts or so, I have increased speed and shortened rests. Next I am going to increase speed even more, but lengthen rest. On the 400s, I have kept speed similar but have gone from 4 to 8 reps, and have shortened rest from 3 to 2 minutes. I will keep squeezing until I am down to goal mile pace with 1 minute rest. For the 800s, I have gone from 4 to 6 reps, and shortened rest from 3 to 2:30. Speed has stayed similar.

This is exactly what I hope to do when I reach my target workout. I can move through the above progression and then keep tweaking it to keep improving results!

what is also good and more one the easyside is 12x400m in 1.30min with 55sec pause between each

sounder wrote:

what is also good and more one the easyside is 12x400m in 1.30min with 55sec pause between each

Thank you!

Certainly a manageable pace, but the number of reps will certainly make it interesting!