Hello, I did the following workout on the track the other day and wanted some feedback on possible 5K times, some background
- 38 years old
- man
- 6 ft tall and 195lbs, yes 195 lbs
- no running background other then exercise for 6 months here and there
- now I've been running for the last year, I've gotten my mileage up to 60-63 miles per week following the attached schedule
workout was the following:
- 10 315m's in 60' with 2 minute walk/jog in between each - I thought I was doing 300meter's but measured it after ward and it was 315m's, I felt like the workout was at about 90% to up to 95% intervals
some workouts and more running background follows, thanks for the feedback!
- Run 3 5K's with the below results
- 1-1-2014 - 22:30, 4-3-14 - 21:30 on a very hilly course, 9-26-14 - 22:25
- first 5K was averaging about 40 miles a week, 2nd 5K was averaging about 40-50 miles a week, 3rd 5K I averaged 63 miles a week for the preceding 3 weeks, I really expected to perform better but it was hot (75 for me is hot, to run "fast" in) and I took no days off prior to the races, all 3 of them
- I'm planning on doing some more 5K's this fall and planning on taking 2 days completely off prior to each race
- I have 2 goals I'd like to do!
- A 5K this year in under 20:00
- A 5K next fall in under 18:00
What can I do to help accomplish my goals?!!