the goal of the workouts is to increase base speed and stamina and recover well. the next week will be very easy. then followed with 2 weeks of the same below.
My current 5k is only 17.12 and i need to take it down. (my 800 is 2.03 and 1500m 4.20). I think my i'm in a much better 5k shape and if i control myself during the race i can improve my 5k. once my 5k is a lot better i wil start to increase mileage. (currently 60-80 km per week).
I really believe one day i will become a runner:)
Monday 35 min jog 10 km/u 6x200m hill
Tu 35min easy
we 10k 40min
fr 5k 19min 10x 200 30,200 jog rest
za 5km 18min
Mon 5k 18min 5x400m 1min
tu 5k 19min 5x100m + 5x200m 30s
we 15k progressive (avg 14.5 km/u)
thu 5k 19min + 8x200 in 30-2
friday 5k 25min + drills
sat 5k 18min + 100,200 200rst,400,200rest 600,600rest1200
sunday 10k progressive 39min last 400 fast