Is this an effective 40mpw plan? (For Sub 20min 5k)

Training Advice/Discussion

Report Thread

You are reporting this thread to the moderators for review and possible removal from the forum.
Optional
Reply
  • ADERASMO23
    registered
    3 days ago 02/21/2021 11:33am CST
    Forum Index

    Monday:

    7 Mile FARTLEK RUN (ALTERNATE WITH TEMPOS)

    - 10 Minutes Warm Up

    - 13X 2 Min Hard
    - 13X 1 Min Easy

    - 10 Minute Cool Down

    7 Mile TEMPO RUN

    - 10 minute warm up

    - 40 min Tempo Pace

    - 5 minute cool down
    ————————————————————————
    Tuesday:

    5 MILE EASY RUN

    FINISH WITH STRIDES: 3x100m

    ————————————————————————
    Wednesday

    Long Run (10 Miles)

    ————————————————————————
    Thrusday:

    6 Mile Easy Run

    ————————————————————————
    Friday:

    7 Mile Interval Run
    (Alternate every week with hills)

    - 1 mile Warm Up

    - 1K Repeats X4
    - 2:30 Jog Repeats X4

    - 1 Mile Cool Down

    INTERVAL HILLS:

    - 2 Mile Warm Up

    - 400m Hard X8 (6-7% Incline)
    - 400m Easy X8

    - 1 Mile Cool down (9:40 pace)
    ————————————————————————
    Saturday:

    5 Mile Easy Run

    FINISH WITH STRIDES: 3x100m
  • CO born
    3 days ago 02/21/2021 11:58am CST
    re: ADERASMO23
    Forum Index

    Looks really good. 40 mpw w a 10-mile long run is great. Run the long run progressive and take the easy runs really easy. I like the day off.

    Also, big time sarcasm here but also true, get those new Nike or Adidas shoes. Those alone will drop 20-30 seconds off your time.
  • Mounty Pylon
    3 days ago 02/21/2021 1:29pm CST
    re: ADERASMO23
    Forum Index

    If you're running a 7 mile tempo in 40 minutes, then aren't you already a 16:XX 5k'er?
  • adsfdasfasfsafadfa
    3 days ago 02/21/2021 2:22pm CST
    re: Mounty Pylon
    Forum Index
    Mounty Pylon wrote:
    If you're running a 7 mile tempo in 40 minutes, then aren't you already a 16:XX 5k'er?


    It is a 7mile run with 40 mins of tempo run. Probably 1.5 miles of it are that warm up and cooldown.

    Is this for base or more race specific prep? I am thinking for base it might be a bit too anaerobic (i.e. those 400ms hard, and 2 min fartlek sessions) to repeat for more than like 8 weeks.
  • ADERASMO23
    registered
    3 days ago 02/21/2021 2:55pm CST
    re: adsfdasfasfsafadfa
    Forum Index

    more race specific. I’m trying to PR again on my 5k in about 6-7 weeks. What would be the difference you would recommend if it was just for base? (And you right about the 1 mile warm up, 1 mile cool down too for the tempo forgot to mention tha)
  • jiggymeister
    registered
    3 days ago 02/22/2021 1:37am CST
    re: ADERASMO23
    Forum Index

    40 mpw is more than enough to break 20 minutes.

    Anecdotally speaking, I've run +- 17 mins 5K off of less mileage.
Advertisement: