what type of workouts should a 5k runner be doing
what type of workouts should a 5k runner be doing
to name one...4x1200 in 4:00 with 3-4 min rest
eddylee wrote:
to name one...4x1200 in 4:00 with 3-4 min rest
I would think you need to do it a bit faster with less recovery. More like 5x1200 in 3'52" with 3 min. rest.
Or
4x1600 in 5'20"-24" with 2'30" rest.
I am close to 16'40" (PR is 16'42") and could handle those workout just fine.
I've spent a lot of time the last couple of seasons training at 5:20 pace. The 1200s with 3-4 minutes rest is a good one. Last year I was doing a 400m VO2MAX workout semi-regularly. It was 8x400m@80sec with 1 minute rest. You could probably even drop the rest to 45 sec. Watch workouts are a nice way to get off of the track, something like 6-8 sets of 3min@5k pace with 2min jog rest. Also, I like to get some tempo runs in, say at least 6 miles. And I'd do some mile-pace work. I'm a fan of Daniel's 200/200/400 workout (equal distance jog rest, all at mile pace, 5-6 sets). Those are just some ideas. Good luck.