This weekend I´m going to race my first 5000m on a track. I´m aiming to run a 14,20. I am in a similar shape than when I ran 8,20 for 3000m 6 months ago. Any advice?
My last hard workouts were these:
3000-2000-1000 with 2,30 active recovery (8,45-5,45-2,50) with Vaporflies on the road
12x400 with 1´rest (avg 1,03)
20x200 45" rest (avg 29,6)
3x500 with 5´rest + 5k tempo (1,12,0-1,10,3-1,11,5) + (17,00 for the 5k) objetive pace was 3,30/km
I am averaging 60 miles a week with 7 sesions
Thanks in advance