I'm aiming for 17:30 5k. I ran 17:56 last week (splits were 5:45, 5:47, 6:08)...
Thinking of doing 6x2 minutes at 5:40-5:50 followed by 6x3 minutes at 6:05-6:15. Total 30 minutes.
I'm aiming for 17:30 5k. I ran 17:56 last week (splits were 5:45, 5:47, 6:08)...
Thinking of doing 6x2 minutes at 5:40-5:50 followed by 6x3 minutes at 6:05-6:15. Total 30 minutes.
Idk if it's necessarily too much but I would just separate it out into 2 separate sessions in a week. Have 1 workout day be for the 5k specific stuff & 1 day for the tempo/threshold stuff. Would do a little more volume on the 2:00 reps (8-10 x 2:00) & then would do longer reps for the tempo stuff. Looks like you should focus on the strength stuff with that 3rd mile split, unless there was a big hill in there or something.
I don't necessarily think this is too much for your level, but I don't like the structure of this workout. If you're going to mix paces, either a pyramid (faster to slower back to faster) or a cutdown (slower to faster) is usually the way to go.
Examples of these types of multi-pace workouts for your fitness level that are similar to what you propose would be:
Pyramid: 2 x 800 @ 2:50-2:52 w/ 2:30 recovery, 2 x mile @ 6:10-6:15 w/ 90s recovery, 2 x 800 @ 2:50-2:52 w/ 2:30 recovery.
Cutdown: 2400 in 9:25-9:30, 1600 in 6:10-6:15, 2 x 800 in 2:50-2:52, 4 x 400 in 82-84, all off 400m very easy recovery (2:00+, maybe closer to 2:30 by the end).
Good answers so far. You can use the Daniels guidelines as a starting point. For 5k-ish pace, I would do 3-5 minutes with equal time recovery, max of 3 min. For 40 mpw, you could do 5-6x 1k or 4-5x 1200 with 3 minutes rest. Over the course of a training cycle, reduce the recovery.
I would say try to run in the 5:45-5:50 range until you can maintain that through the full workout without fading. Then drop 5s per rep. If you're still struggling to hold pace throughout, do shorter reps like 800m instead of 1k or 1200m.
Yes, that's too much for a 17:56 5K runner. It's 12 minutes at 3K pace and 18 minutes at threshold. Looks like two workouts to me.
. . . also, your 5K splits are not accurate. They add up to 17:40, and it is not possible to run 0.1 in 16 seconds. So I'm guessing mile the was more like 5:50, and you ran the last 160 meters in 34 (5:40 pace).
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