I just got back from the track, what can I run for 5k and/or 8k and/or 10k.
5x 1600, two laps rest (about 4 minutes)
5:00
4:57
4:54
4:46
4:37
I just got back from the track, what can I run for 5k and/or 8k and/or 10k.
5x 1600, two laps rest (about 4 minutes)
5:00
4:57
4:54
4:46
4:37
a 5k is more than 3x a 1600. you should increase you miles and build up to that distance. it would be very hard to run 3x farther than you have ever run at any one time without building up to it slowly.
generally you should not increase your longest run by more than 10% in any one week.
good luck with your training.
BTW, those times should begin to come down if you are able to do a long run.
45 miles a week-ish.
13 mile long run.
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