I'm a pretty new runner, and after my first month of running I ran a 19 minute 5K, which I was pretty happy about - however I'm sure I can improve it a lot.
Since I'm new I don't know much about paces and mileage, so can you guys help me out a bit on what my mileage should be per week as well as training paces, to run a 17 minute 5K.
Interval training is a must - reps from 200s to 1000s, possibly even longer for endurance.
Wouldn't go any shorter than 200 - the 5k is mostly aerobic, and having heaps of recovery time in between sprints will not benefit your 5k race time.
Do a workout twice each week. This could be a tempo, mile repeats, 1000 reps, 800 reps, or 400 reps, or a combination.
Tempo: Basically a little easier than your 5K race pace. Go for 3-4 miles.
Mile reps: Try to match your 5K race pace. Do 4. Take 2-4 mins for rest between them.
1000s, 800s, 400s: Go faster than 5K race pace. Do 4-6. Take 2-3 mins for rest in between reps.
As long as you feel OK, fill in the rest of the days with easy running. Like a pace you could carry for 12-15 miles if you had to do so. Run for 4-8 miles each time you do this.
Sometimes you can include a long run. Do this at the same pace described above(easy). Easy would be about 90 secs slower than 5k race pace.
For example:
Monday: 5 miles easy
Tuesday: 3 miles at 6:15 pace (a bit slower than 19min 5k)
Wednesday: 6 miles easy
Thursday: 6x800m @ avg of 2:50 (a bit faster than 19min 5k pace)
Friday: Rest/Walk/Lift
Saturday: 6 miles easy
Sunday: 13 miles easy(this long run might be bi-weekly)
Mix up the workouts and try to do hit the last rep hard if you have something left in the tank.
Be patient but not lazy.
bumbojumbo wrote:
Do a workout twice each week. This could be a tempo, mile repeats, 1000 reps, 800 reps, or 400 reps, or a combination.
Tempo: Basically a little easier than your 5K race pace. Go for 3-4 miles.
Mile reps: Try to match your 5K race pace. Do 4. Take 2-4 mins for rest between them.
1000s, 800s, 400s: Go faster than 5K race pace. Do 4-6. Take 2-3 mins for rest in between reps.
As long as you feel OK, fill in the rest of the days with easy running. Like a pace you could carry for 12-15 miles if you had to do so. Run for 4-8 miles each time you do this.
Sometimes you can include a long run. Do this at the same pace described above(easy). Easy would be about 90 secs slower than 5k race pace.
For example:
Monday: 5 miles easy
Tuesday: 3 miles at 6:15 pace (a bit slower than 19min 5k)
Wednesday: 6 miles easy
Thursday: 6x800m @ avg of 2:50 (a bit faster than 19min 5k pace)
Friday: Rest/Walk/Lift
Saturday: 6 miles easy
Sunday: 13 miles easy(this long run might be bi-weekly)
Mix up the workouts and try to do hit the last rep hard if you have something left in the tank.
Be patient but not lazy.
What's your advice for getting back into this kind of typical routine? In other words how would advise rebuilding a mileage base after quite some time off and over how long should that base be built up?