Background:
30y/o male; been running for 1.5 years now averaging c.45k/w for the last 12 months. Current 5k PB is 19:14.
Since all races are cancelled this year, I'm planning to do a 5k time trial some time in September. Hoping to break 18 and get as close to 17:30 as possible. Currently, I think I'm roughly in a 18:45-19 shape right now. I have never done any proper structured training before this summer and just ran based on what I wanted to do for the day. Hopefully my body will respond well to the training, especially as I am introducing speed sessions / intervals for the first time.
Any thoughts and inputs on my workouts and training are most welcome!
Here is my training for week 1 (13-19 July)
Mon: 5k easy
Tue: WU; 8x400m w/ 400m jogging rest (75; 77; 80; 79; 80; 75; 79; 75); CD - I think I may have ran the reps too hard, I could feel the lactic acid building up in my legs after around 200-250m. Need to concentrate on more even effort and splits next time
Wed: 5k easy
Thu: WU; 5k tempo (20:07); CD - felt pretty good after this workout, it was at a cruising pace that I felt I could hold for a lot longer
Fri: 5k easy
Sat: 20k long run; started at c.5:30/km, finishing at c.4:30/km; 4:57/km average
Sun: 5k easy
Total mileage for the week: 61k
Workouts planned for next week; 8x30s hill sprint on Tue, 5k tempo on Thu; 20k long run on Sat