ok, i've got 'til the 28th to run a low 16-minute 5k. Last fall, i was in that shape. This track season, i only did about 10 miles a week and i'm currently in shape to run a 4:45 mile and much faster than I was in the fall. I doubt that I could crack 17:00 right now though.
What's the best way for me to get back into shape quickly? Volume? Intervals?
I don't really think it's possible to drop 1min off 5k time in 16 days..sorry
yeah, i agree with you
but what's the best way to get in better 5k shape in a couple of weeks. it doesnt have to drop my time by a minute. maybe what i'm looking for is like a quick sharpening of my 5k ability.
what do you suggest i do over the next two weeks?
I would just up mileage to 20-25 (from your 10) and do 1 tempo / long tempo intervals every 4 days - replace the tempo with some speed workout (fast, long recovery) 3-4 days before the race. That will be my best strategy consider the short period of time left.
Horrible plan for a full season, but if you've only got 16 days (& you're nowhere near overtrained), this is your best shot. There's nothing like specificity.
Day 1-- time trial #1; try to crack 17:00
Days 2&3-- rest (hiking/swimming/easy biking okay).
Day 4-- Time trial #2; try to beat time for #1.
Days 5&6-- rest.
Day 7-- Time trial #3; beat #2.
Days 8&9-- rest.
Day 10-- time trial #4; beat #3.
Days 11&12-- rest
Day 13-- 2x2miles@5:15/mile pace (16:17 5k pace), full recovery between.
Days 14&15-- rest.
Day 16-- race.
after 10 days you\'re not going to do anything to dramatically affect your aerobic fitness. if you want a major impact, do it now. try multi-pace workouts.
tempo run + cut downs
long intervals with short rests or floats
sprint-float sessions from lydiard
don\'t try to kill yourself, because you can only improve so much, even if you do everything right, in 16 days.
find the best workouts and figure out what your weaknesses and strengths are and try to maximize what you have going for you and build a strategy around that.
This is good. This will probably give you best shot. Good luck.
the god of biscuits wrote:
Horrible plan for a full season, but if you've only got 16 days (& you're nowhere near overtrained), this is your best shot. There's nothing like specificity.
Day 1-- time trial #1; try to crack 17:00
Days 2&3-- rest (hiking/swimming/easy biking okay).
Day 4-- Time trial #2; try to beat time for #1.
Days 5&6-- rest.
Day 7-- Time trial #3; beat #2.
Days 8&9-- rest.
Day 10-- time trial #4; beat #3.
Days 11&12-- rest
Day 13-- 2x2miles@5:15/mile pace (16:17 5k pace), full recovery between.
Days 14&15-- rest.
Day 16-- race.
Colin Sahlman runs 1:45 and Nico Young runs 1:47 in the 800m tonight at the Desert Heat Classic
Molly Seidel Fails To Debut As An Ultra Runner After Running A Road Marathon The Week Before
Megan Keith (14:43) DESTROYS Parker Valby's 5000 PB in Shanghai
Hallowed sub-16 barrier finally falls - 3 teams led by Villanova's 15:51.91 do it at Penn Relays!!!
Need female opinions: I’m dating a woman that is very sexual with me in public. Any tips/insight?