Going from HM training, 45-50 mi per week, in 1:20 shape.
5k race in 4 weeks and 10 k in 8 weeks.
What would a typical week look like to prepare me to PR in 5k? Most recent 5k was 17:40. Any suggestions are appreciated.
Going from HM training, 45-50 mi per week, in 1:20 shape.
5k race in 4 weeks and 10 k in 8 weeks.
What would a typical week look like to prepare me to PR in 5k? Most recent 5k was 17:40. Any suggestions are appreciated.
Train through the 5K, except drop the planned tempo in exchange for the race. Also, lengthen the recoveries for any longer intervals the week before and during the week of the 5K.
After the 5K, have another week of longer recoveries during intervals and maybe cut out one speed session. The following week get back to the regular routine.
For the 10K, follow the same plan as the 5K for sharpening up for race day.
Mon: 45-60 Easy
Tue: Am: 30 min core/flexibility/strengthening. Pm: 4 x 1 mile, 6k tempo, 6 x 1k or similar
Wed: 45-60 Easy - recover from session
Thu: Am: 30 min core/flexibility/strengthening. Pm: 16 x 200m, 12 x 400m, 8 x 600m or similar
Fri: Rest
Sat: 90 - 105 Steady (Long Run)
Sun: 45-60 Easy
Don't run the easy days too hard - especially Wednesday when you are in-between speed workouts. Focus on getting the three quality sessions in (Tue, Wed, Sat). Sure this will get you in good shape for the 5k. In the weeks prior to the 10k maybe add an extra rep or two.