Non collegiate runner late to sport. Broke 20:00 for 5k few times, although I'd say I was more a consistent sub 20:30 runner. Here are my PR's:
Yezzy wrote:Dennis T Reynolds wrote:100m 14.7
Have you raced shorter/longer races before? What kind of times are you putting up in those?
Mile 6:11 (current fitness is 6:35 as I did a time trail the other day)
1.5 mile 10:00
10 mile: 1:12
(I hate 10k's, and honestly good ones are hard to find around here, so I've never felt I had a true PR at that distance).
The training run I like best and always felt gave me best results was a progression run of 3-5 miles. After a warm up, start just Under Marathon pace in first mile, each mile progressively getting faster by 10-25 seconds, with the last 800 of last mile as close to goal race pace as possible. There are other progression run formats you can try.
Taught me to hold form and gut it out when tired, along with the aerobic / anaerobic benefits. Did that workout no more than once a week. Got more out of these than intervals, but just my opinion.
BTW, my best 5k times were fairly even splits. Don't expect to go out too fast then hold on. Even pacing!!!