5K interval session suggestions?

Training Advice/Discussion 5k/10k

15 years ago 05/05/2008 10:46am EDT

I've been running about 2.5 years (I'm 30, male) and have a 17:36 5K pr. I want to get under 17:00 this summer. What kinds of interval workouts should I be doing (in addition to gradually increasing overall mileage)?

For reference, 2 recent interval sessions...

2 weeks ago:

6 x 800 @ 2:43, 2:40, 2:39, 2:41, 2:41, 2:36, with walking rest intervals of 2:00, 2:10, 2:15, 2:40, 3:00

last week:

3 x mile interval @ 5:29, 5:28, 5:24 with walking 400 in 5:00 and 5:27

Any comments, suggestions, criticisms (constructive or otherwise)?

15 years ago 05/05/2008 11:03am EDT

re: Interval help please

try 5x 1 mile @5.30 with 2 mins recovery once a week as part of twice weekly workout session. Other could be fartlek, tempo or speed roadwork (6m)

always spend 15 mins steady warm up/down and some stretching is vital of course.

15 years ago 05/05/2008 11:06am EDT

re: Interval help please

For the mile repeats, I'd shorten the rest, even if it means running the repeats a little slower. I usually do miles more at tempo pace, so I'd do something like 5Xmile with a minute rest at an easier pace.

I like to run 1000s for 5k training. You can do them a few different ways. I'll sometimes do 5X1000 hard with 3 minutes rest for a speed workout. For a threshold workout, I'll do 8-10X1000 with 45 sec rest.

Your 800s look good for a general speed workout, but again I'd say try to keep the rest at 2 min even if you have to ease up on the pace a bit.

Are you doing any type of tempo runs?

15 years ago 05/05/2008 11:23am EDT

re: no let up

Can you read? He did 3 by a mile with a 5 minute walk in between. You think he can do 5 by a mile with two minutes rest? You are clueless.

15 years ago 05/05/2008 11:34am EDT

re: Harry Kooter

Thanks for the input thusfar, I appreciate it.

I do a 7.5 mile tempo group run on Saturday with my local club. Usually the first mile or two is about 6:45 pace, and gets down towards 6:15 for the last few miles.

Typical week right now:

M 4-5 easy (8mm)

T intervals

W 5-6 easy (8mm)

Th 6 moderate (about 7mm depending on how I feel)

F 5 each (8mm)

S 7.5 tempo

Su 10-12 (between 7:00-7:30)

Harry, on the 1000 workout, do you do them at goal 5K pace for the hard ones?

15 years ago 05/05/2008 11:42am EDT

re: Interval help please

I'd work on cutting down your rest interval slightly, and jogging them. Keep the recoveries honest, even if it means slowing down a bit on your fast stretches.

I'm a believer in 5 X 1000 m, with about 2:00 jog recovery. If you can do that at 3:20-3:25/1000, you will be in the ballpark of 17:00 5K pace.

15 years ago 05/05/2008 11:46am EDT

re: Yeah right

Can you read? He did 3 by a mile with a 5 minute walk in between. You think he can do 5 by a mile with two minutes rest? You are clueless.

Of course he can do two more repeats with the same rest. His pace just won't be as fast.

15 years ago 05/06/2008 4:03pm EDT

re: Frito Lay

Frito Lay wrote:
I'd work on cutting down your rest interval slightly, and jogging them. Keep the recoveries honest, even if it means slowing down a bit on your fast stretches.
I'm a believer in 5 X 1000 m, with about 2:00 jog recovery. If you can do that at 3:20-3:25/1000, you will be in the ballpark of 17:00 5K pace.

OK, today I was able to do 5 x 1000 @ 3:21, 3:20, 3:20, 3:19, 3:17 with 2 minutes rest (mostly jogging, a little walking to start at the right line).

Time to just man up and run hard?

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