Late 30's, 90 km/week- training for a 5 k, not hitting desired times in races. desired 5 k time 17 mins. here are some recent workouts:
70 min progression, last half around 3:45 min/km
20 min tempo 3:34 min/km
3x2 km 6:50 3:00 R
6x1km 3:20 3 min rest
6x 800 2:34 2:30 rest
10x 300 51 sec, 2 min rest
5 k pb 17:30
dougAsks wrote:
Late 30's, 90 km/week- training for a 5 k, not hitting desired times in races. desired 5 k time 17 mins. here are some recent workouts:
70 min progression, last half around 3:45 min/km
20 min tempo 3:34 min/km
3x2 km 6:50 3:00 R
6x1km 3:20 3 min rest
6x 800 2:34 2:30 rest
10x 300 51 sec, 2 min rest
5 k pb 17:30
All workouts indicate around 16:00-16:30 level. What workout times did you have when you ran the 17:30? It seems that you might be training above your level and not being able to give 100% in races. Running 15-20s/km faster than in a tempo run should be no problem in a race.
Could also be a pacing problem, or wrong taper/recovery (this depends a lot on your muscle fiber composition).
Workouts were ~10 sec/km slower when i ran 17:30 (last year). these workouts are done with a hard effort, trying to push myself. Taper is just a slight reduction in volume, but keeping up intensity.
Your intervals need more volume. 3x2k is only 6k worth of work with breaks, when your race is 5k of continuous running.
I think your recovery is too long on the 1K, 800 & 300 intervals.
How fast are you currently racing?
your repeats are too fast and the recoveries are too long.
cheers.
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