I am planning to run the 5k outdoors for the 1st time and am wondering what are some key workouts for someone shooting for a 1645-1700
I am planning to run the 5k outdoors for the 1st time and am wondering what are some key workouts for someone shooting for a 1645-1700
4:miles. Start slightly below goal race pace and finish slightly ahead. 12X400 is good. 6X1000.
8 x 800 @ 2:40-:45 w/ 5 minute send-offs.
4 x mile @ 6:10-:20 w/ 90s recovery.
30 minutes continuous starting at 6:40-:50 and finishing at 6:10-:20.
The 800m w/o is right on, but I think that the miles and progression should be faster, 5:40s for the miles and sub-6 for a 5 mile tempo.
jonesy. wrote:
The 800m w/o is right on, but I think that the miles and progression should be faster, 5:40s for the miles and sub-6 for a 5 mile tempo.
Agreed. I'm running in the mid-17 range and I'm running a bit slower than you suggested for the OP, but still faster than the workout suggestion you responded to.
makeithurt wrote:
I am planning to run the 5k outdoors for the 1st time and am wondering what are some key workouts for someone shooting for a 1645-1700
One of my staple workouts that have brought my times down substantially is a progressive long run and a progressive tempo run. Usually the tempo is 5 miles and I start out at a descent pace and work my way down to about 5-10 seconds slower than 5k pace. This is such a great workout. Also the long run I start at a slower pace like 7min for the first three miles to get warmed up, then I progressively get faster for the entire distance. I usually run 15 miles for my long run and start at 7 mins then work on getting about 5-10 seconds faster each mile(naturally dont force it) then I end at about 5:25 pace which is about 25-30 seconds slower than 5k pace.
Not An Expert wrote:
8 x 800 @ 2:40-:45 w/ 5 minute send-offs.
4 x mile @ 6:10-:20 w/ 90s recovery.
30 minutes continuous starting at 6:40-:50 and finishing at 6:10-:20.
thanks for the help but what is a send off?
5 minute send off means you start an interval every 5 minutes
if you do them at 2:30, you get 2:30 rest
at 2:45, 2:15 rest and so on
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