19 min 5k off little speedwork, how much potential if I train correctly?

I am preparing for a 5k in 5 weeks and hope to run 17:30 for 5k. Here is my week:

Monday easy 5-6 k +weights

Tuesday 4x4 min with 2 min jog recovery

Wednesday 12k run easy and slow

Thursday 10min run +weights +10 min run

Friday 2x9min at threshold heart rate around 155

Saturday easy 10k on hilly course

Sunday 12k easy

Will add following workouts

10x1 min w/1 min float

20 min as 4/1/1/1/1/30/30/4 all with 1 min rec

Good luck.

It's funny how we all chime in here, and genuinely how different we all are, even if we're running similar times..

I think I am polar opposite of you my man, I've only ran 40+ mpw maybe less than a handful of times, I am 25-35 mpw year round the past 3 years. With a young child, flirting past 35 mpw starts to kick in the fatigue syndrome while chasing the lil one. Once he gets a lil older, I'd like to get into the 40-50 mpw zone to really see where some of my times can dip to, as long as I stay healthy.

I believe I must be more fast twitch oriented, I would love to actually know this for sure..my 5k pr is 19:12, just clocked a 19:22 last week..one of these days I'll crack sub 19..getting close..

I am just trying to keep the mileage consistent and stay healthy. I find a lot of value in getting out the door almost daily, and working on strides after almost every run, 5-8 x 1-2 min 5k paced intervals interjected into steady paced runs. I like mixing a tempo effort into longer weekend runs. Full body strength work 2-3x a week.

I guess staying healthy is the biggest hurdle, best of luck!

Need 5k advice wrote:

How much does adding track workouts help with improving 5k times? I have a feeling that I lack speed (can run 3:35-3:40 1k repeats) but have lots of slow twitch endurance (been running 60 miles per week for many years but hardly races or did workouts). I ran a 5k in 19 flat with a few track workouts but just starting to take training more seriously by adding track workouts, striders, and tempos to my runs. Do things make a significant difference in improving 5k times (like going sub 18)?

at 3:35 to 3:40, if you are just breaking 19:00, your endurance isn't superb either. But speed is important. The more you can handle with your usual mileage, the better you will be.

Coahc wrote:

I am preparing for a 5k in 5 weeks and hope to run 17:30 for 5k. Here is my week:

Monday easy 5-6 k +weights

Tuesday 4x4 min with 2 min jog recovery

Wednesday 12k run easy and slow

Thursday 10min run +weights +10 min run

Friday 2x9min at threshold heart rate around 155

Saturday easy 10k on hilly course

Sunday 12k easy

Will add following workouts

10x1 min w/1 min float

20 min as 4/1/1/1/1/30/30/4 all with 1 min rec

Good luck.

Do you know how fast you ran the 4x4min on Tuesday? I am just curious as I did the exact same workout yesterday.

Need 5k advice wrote:

can run 3:35-3:40 1k repeats

How many 1k repeats are you running? And what is the rest? I think you should be able to run better than 19 in the 5k with that. I ran 5x1k in 3:35 with 90sec jog this summer and ran the 5k in 18 flat.

Running is my favorite wrote:

Coahc wrote:

I am preparing for a 5k in 5 weeks and hope to run 17:30 for 5k. Here is my week:

Monday easy 5-6 k +weights

Tuesday 4x4 min with 2 min jog recovery

Wednesday 12k run easy and slow

Thursday 10min run +weights +10 min run

Friday 2x9min at threshold heart rate around 155

Saturday easy 10k on hilly course

Sunday 12k easy

Will add following workouts

10x1 min w/1 min float

20 min as 4/1/1/1/1/30/30/4 all with 1 min rec

Good luck.

Do you know how fast you ran the 4x4min on Tuesday? I am just curious as I did the exact same workout yesterday.

ran this on treadmill at 16.5k pace at 1.5% incline so I am think worth around 3:30-3:35 recovery 2 minutes at 12k pace. Oh forgot to add I am 52 years of age so can't do and don't have time to do lots of volume due to my own coaching.