Hi -
I am a female and would like to get under 17min for 5km.
I have run 17:30 for 5km. I haven't raced in over a year. I started doing workouts again at the beginning of January.
recent workouts include:
11x400 with 80 sec recovery 77-80
5x1200 with 2 min recovery 4:16 avg
I run 55-65 miles a week which includes a 90min long run (too short?)
Any advice? How important is cross training/weight training at this point?
The long run seems spot on.
Mileage seems more than average but if you can handle it, great.
Cross training and weight training isn't really needed at this point, no.
What I would advise though is to try longer intervals such as 4x1 mile and 5x1000m, and see how you do with them.
Race more and never train when you are angry
trainme wrote:
Hi -
I am a female and would like to get under 17min for 5km.
I have run 17:30 for 5km. I haven't raced in over a year. I started doing workouts again at the beginning of January.
recent workouts include:
11x400 with 80 sec recovery 77-80
5x1200 with 2 min recovery 4:16 avg
I run 55-65 miles a week which includes a 90min long run (too short?)
Any advice? How important is cross training/weight training at this point?
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