I'm running a 5k on a flat out and back route (paved trail) on Saturday and a Mile on track on Sunday. My best 1600 was a 5:02-I ran it 3 weeks ago. My best 5k is 18:37-I ran in 3 months ago on a hilly course. I did a workout today:
2 Mile Warmup
1x1600 at 5:45
4 min. rest
2x800 at 2:30
4 min. rest
3x400 at 70
3 min. rest
4x200 at 30
2 min. rest
2 Mile Cooldown
17:50 - 5k
4:45 - 1 Mile
Swagggg wrote:
I'm running a 5k on a flat out and back route (paved trail) on Saturday and a Mile on track on Sunday. My best 1600 was a 5:02-I ran it 3 weeks ago. My best 5k is 18:37-I ran in 3 months ago on a hilly course. I did a workout today:
2 Mile Warmup
1x1600 at 5:45
4 min. rest
2x800 at 2:30
4 min. rest
3x400 at 70
3 min. rest
4x200 at 30
2 min. rest
2 Mile Cooldown
To be frank with you, I've run 1653 5k, and I couldn't do that workout... mostly because of the 230 800s.
I'd say for the 5k do the first mile in 545 and try to do the 2nd mile in 545-550 then the 3rd mile in 540-545 and sprint the last 200m or so. You'll lose a couple seconds somewhere, but I think breaking 18 with good pacing is a good goal.
In the 1600, just run the 1st lap in 73-74, then try to hit 75-77 for the middle 2 laps, and then the 1st 200 of the last lap pick it up to about a 37 200 then sprint the last 200 to dip under 5. Sub 18 and sub 5 are good marks as they represent a time barrier.