Solid 5k & speed workouts

Don't have excellent advice, but some potential good ideas are to do:

1) the michigan workout

2) 1000m track reps at 5k pace with 2:30 recovery (can throw in 800s and 1200s as necessary to build on or to build to this session)

3) mile reps

4) shorter speedy stuff like you've been doing

5) nice name

3

Are you self coached? Will you be racing again later in the season? If you're ready to transition from your base build to a specific race build then I would probably give yourself a little more time to a secondary goal race. Maybe race @ 6 weeks & again @ 12ish weeks if possible. Do 1 5k workout/week & then alternate a tempo/threshold workout & an under distance workout for your 2nd workout every other week. Would also space them out with an extra day (Tuesday/Friday). I say to target 6 & 12 weeks because you want to give yourself time to build the 5k specific workouts. It would be hard to do that in 6 weeks.

Start with all the classic 5k workouts in the 1st 6 weeks & then repeat them with less rest in the next 6 weeks. Early workouts: 3x1600 w./ 3:00+ rest, 4-5 x 1200 w./ 3:00 rest, 5x1k w./ 2:30 rest, 6-7x800 w./ 2:00 rest, 8-10x600 w./ 1:30, 12-16x400 w./ 1:15 rest. Repeat with less rest deeper in the build. Take the k's down to 90s, the 800s down to 60s, etc. It would just be hard to start with the k's on shorter rest. You could do it but there would be less improvement. The longer rest allows you to run the workouts at your goal pace. Maybe the longer rest lets you do them at 2:55-3:00/k pace and you hold something close to that but not quite at that at your race in 6 weeks. Then when you hold that pace on less rest you hold it in a race at 12 weeks. Maybe you would hit 3:05/k pace with shorter rest now.

bump

Some of my favorites:

1)2x1200 @ 5k pace (2:30 r)

4x400 @ 3k to mile pace (1:30r)

1200 @ 5k pace

2) 2x1k @ 5k pace (2:00 r)

3x600 @ 3k pace (1:30 r)

4x300 @ mile pace (1:00 r)

3) 2-3 sets of 1200 @ 5k pace / 800 @ 3k pace / 400 @ mile pace. 2min between everything

I mean theres two approaches. Either you start with 800s at 5k pace and increase the distance each week but the volume stays the same or you start with 800s or 1000s and reduce the rest over time but keep the pace the same. I think both work. I also like to alternate paces to simulate racing etc. Lately ive been doing more of a multi tier approach as well with sucess. So 5k workout one week and miler the next and progressing those.

So the simplest extension version where each week you increase distance you try to maintain pace and same recovery.

8x800(3min)-tag 400

5x1200(3min)-tag 400

4x1600(3min)-tag 400

the in-between weeks I like to hope on the road and do 20x1min(2min) where it doesn’t have to to pancake flat. Some random ups and downs is good.

Then keep those threshold Thursdays for sure. I usually do cruise intervals the weeks of the 20x1min.

Try the old Oregon/Dellinger drill:

400m at goal 5k pace then 200m recovery at threshold (~40s). Do this continuous for 4K. Pre did a similar version but did 200 at goal, 200 at threshold for a longer time interval.

This is very much a VO2 workout and the first time you do it, you’re really hurting by the 5th repeat. But it gets easier as you get fitter.

Ive done the more mortal version of the 30/40 workout in the past with success but in place of my threshold workout.

A progression of your primary workouts looking something like this (with a secondary workout being mostly tempo/threshold-focused, but occasionally more speed-focused) over the next 2-3 months would have you prepped for a 5,000m-focused peak:

12 x 400m @ 5k effort w/ 60s recovery

6 x 800m @ 5k effort (closing the last one a little harder) w/ 2 mins recovery

5 x 1000m @ 5k effort w/ 2:30-3:00 recovery

3 x mile @ 5k effort w/ 3:30-4:00 recovery

16 x 400m @ 5k effort w/ 60s recovery

8 x 800m @ 5k effort w/ 2 mins recovery

6 x 1000m @ 5k effort w/ 2:30 recovery

4 x mile @ 5k effort w/ 3:30-4:00 recovery

-You can skip any of these workouts and still progress to the next one (and I would recommend doing that any week you have a race of3k or longer)

-You can finish any one of these workouts with the last rep (or two, on the shorter intervals) a little harder

-You can add 400-800m of faster 300s, 200s, or 150s at the end of these workouts every other week or so (but I wouldn’t close the final 5k-effort intervals faster on those weeks)

do you have any example of more tempo treshold session to complement those ? thanks