Looking to break 15 min in the 5k this spring. What are some times in workouts I should be shooting for.
Such as 5x 1k w/ 2min rest and 3x mile and 12 x 400.
thnx
Looking to break 15 min in the 5k this spring. What are some times in workouts I should be shooting for.
Such as 5x 1k w/ 2min rest and 3x mile and 12 x 400.
thnx
ask kim smith
I ran a solo 15:22 on a flat, fast XC course this year, a couple weeks before that I did 3x 1 mile in 4:40, 4:39, then 4:38 over moderately rolling hills, with 3-3.5 minutes rest. hope that helps
You're looking at sub 2'48" for your 5x1K...
5x1mile sub 5'40"...
I'd hazard your workouts are too short though...
4 x 1 mile at goal pace w/ 1:30 rest. Classic, tried and true 5k workout. Another one, 5 x 1k w/ 1:00 rest. If you can get up to 8 x 1k w/ 1:00 rest...you should crush your goal time.
I liked 8x800 at 2:15-2:20 with 2:00 rest. Also, 12-14 x 300 at 55-60 with 100 meter coast to the start of the next rep. The first 6 feel real easy, but the last 4 are hard hard hard. The trick is not to start out fast. Ease into the workout and don't go anaerobic until the last two.
da bears wrote:
I ran a solo 15:22 on a flat, fast XC course this year, a couple weeks before that I did 3x 1 mile in 4:40, 4:39, then 4:38 over moderately rolling hills, with 3-3.5 minutes rest. hope that helps
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