5k training and improvement

Training Advice/Discussion 5k/10k

12 years ago 06/08/2011 1:49pm EDT

I am 25 and have been running for about 10 months now. I ran my first marathon in March in addition to a bunch of other shorter events e.g. 5k, 10k, and 15k.

For marathon I peaked at 55 mpw running 6 days a week without injury or fatigue problems. I dropped frequency and mileage for several weeks while recovering and playing with my new bikes, then built back up the last few weeks. Currently my schedule is as follows:

M: 4 miles easy, cycle, or rest

T: 4 miles easy

W: 4 miles easy am, 30 minutes steady state pm

Th: 4 miles easy

F: 4 miles easy am, 4 x 1 mile interval pm

S: 4 miles easy, cycle

Su: 12 miles long

easy: 9:00-9:30/mi

steady state: 8:00/mi

1 mile interval: 7:40/mi

long: 9:30-10:00/mi

Total mpw: ~44

Paces derived from McMillan's running calculator

I'm hoping to up this schedule to at least 70 mpw at the end of the summer by making small increments as tolerated. That would be about 6 miles easy base and 18 long.

My current 5k PB is 22:50 achieved in April. I am running two more 5ks at the end of June and the end of July. Given my perceived exertion during my interval and steady state runs I am pretty confident that I can run 7:10/mi or faster.

1. Comments or critiques on this schedule?

2. There is a big 5k event nearby in January. Using this schedule is there any chance I could run sub 20:00?

12 years ago 06/08/2011 2:15pm EDT

re: 5k wannabe

I'd say you have a good shot at sub-20 this November....but no shot at sub-20 this July. Put it the work and it might come sooner.

18 miles is a bit excessive for a 5K...I'd say drop it to 14.

You will need harder tempos...around 30 minutes of a pace that is 15 seconds slower than race pace. Example: if your race pace is currently 7:05, you need to run 7:20 pace for the tempo.

What are your strengths as a runner? Can you cover 200m in 30-32 seconds repeatedly during interval workouts? If you can, you might have some potential and then it becomes of matter of building stamina to compliment your speed.

I'd throw in the following Malmo workouts to assist you:

1. 16x200m with 400m jogs in between.

2. 5x1000m or 4x1200 with 400m jogs in between. These workouts emulate the pain of a 5K. You need these.

12 years ago 06/08/2011 4:14pm EDT

re: Times What Times What Times

Thanks for the advice. Yeah, I have no expectation of going under 20 in July. I think I am capable of 21:XX but no shot at 20:XX or 19:XX without more training for sure. 18 is pretty long you are right, I really disliked those runs preparing for the marathon so it is a relief to get a break there.

12 years ago 06/09/2011 7:56am EDT

re: Times What Times What Times

Times What Times What Times wrote:
I'd say you have a good shot at sub-20 this November....but no shot at sub-20 this July. Put it the work and it might come sooner.
18 miles is a bit excessive for a 5K...I'd say drop it to 14.
You will need harder tempos...around 30 minutes of a pace that is 15 seconds slower than race pace. Example: if your race pace is currently 7:05, you need to run 7:20 pace for the tempo.
What are your strengths as a runner? Can you cover 200m in 30-32 seconds repeatedly during interval workouts? If you can, you might have some potential and then it becomes of matter of building stamina to compliment your speed.
I'd throw in the following Malmo workouts to assist you:
1. 16x200m with 400m jogs in between.
2. 5x1000m or 4x1200 with 400m jogs in between. These workouts emulate the pain of a 5K. You need these.

So, are the 16x200 run in 32, and the 5x1000 at 7:20 pace?

12 years ago 06/09/2011 10:08am EDT

re: Dan George

Dan George wrote:
So, are the 16x200 run in 32, and the 5x1000 at 7:20 pace?

That's why I asked you if you could cover 30-32 seconds in a 200m. I guess if I had to estimate, you probably run them in 35-38...so aim for that on the 16x2000. You should run these as fast as you can...but if you go out too fast on the first 4 or more intervals you'll never complete the workout. Jog 200m in between each interval.

The 1000's will need to be faster than race pace. Don't sprint them. Try to complete each interval in 4:27-4:32, with 400m jogs in between. Do not walk or stand around between intervals.

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