Ive had about 6 weeks to train for a 5k, and im closing in on the day. I feel like I need speed work still but also a lot of threshold work.
My goal is 1700 but i don't think I'm close to that yet. I race probably one a year.
The workout would look something like 200 in 32-34 with recovery 200 in under 60. 10 to 12 sets.
Does this seem like an effective way to kill 2 birds with one stone given the timeline?
10-12 x 200 @ 35, float 100 @ 35 seconds
This should be a bit faster than goal pace and keep the effort level a little more even
You will average 5:50 per mile so this might be a bit fast if you are in 17:00 shape. You can adjust downward to by a couple of seconds per 200/100 if needed.
We used to do stuff like this all the time in the early season back in college. Nice intro into some faster stuff without being overly hard. Still very aerobically challenging workout. If you did 10, you'd cover 3k in 11:10 so the workout would be pretty short and you could potentially supplement with some other stuff.
3-4 mile threshold run followed by 4x400 in 70 seconds is what I'd recommend if you want to kill birds with one stone.