Running a 5k in a 4 weeks and just started implementing workouts in my training. I have been running consistently for the past 4 months with many weeks between 25-30 miles per week. Here are 4 workouts that I am going to use leading up the event and hopefully can run around 17:30 for 5k. Thoughts?
4x4 min with 2 min jog recover
2x9 min with 2 min walk
10x1 min with 1 min float
20 min fartlek 1x4 min 4x 1 min 2x30 seconds 1x4 min all with 1 min float recovery
How could we possibly know since you do not provide us with any previous times or training paces?
On the other hand, 25-30 miles is a lot so on general grounds I would say 16:30 unless you don't have a runner's build.
yyy wrote:
How could we possibly know since you do not provide us with any previous times or training paces?
On the other hand, 25-30 miles is a lot so on general grounds I would say 16:30 unless you don't have a runner's build.
oh I have run sub 30 10k back in the day but didn't run in my 30's but did run sub 16 in my 40's.
16:30 wow would be over the moon with that. My easy runs are 7:00-7:45 mile pace.
The sessions the harder efforts 5:30-5:45 mile pace and the longer efforts more around 6 min mile pace. Float efforts during fartlek sessions are around 7 min mile pace.
old guy who still jogs wrote:
Running a 5k in a 4 weeks and just started implementing workouts in my training. I have been running consistently for the past 4 months with many weeks between 25-30 miles per week. Here are 4 workouts that I am going to use leading up the event and hopefully can run around 17:30 for 5k. Thoughts?
4x4 min with 2 min jog recover
2x9 min with 2 min walk
10x1 min with 1 min float
20 min fartlek 1x4 min 4x 1 min 2x30 seconds 1x4 min all with 1 min float recovery
let me check my crystal ball
16:30. Slower than that would be disappointing based on your previous times.
old guy who still jogs wrote:
yyy wrote:
How could we possibly know since you do not provide us with any previous times or training paces?
On the other hand, 25-30 miles is a lot so on general grounds I would say 16:30 unless you don't have a runner's build.
oh I have run sub 30 10k back in the day but didn't run in my 30's but did run sub 16 in my 40's.
16:30 wow would be over the moon with that. My easy runs are 7:00-7:45 mile pace.
The sessions the harder efforts 5:30-5:45 mile pace and the longer efforts more around 6 min mile pace. Float efforts during fartlek sessions are around 7 min mile pace.
I am in a similar boat (50) and aiming for those times. I dont think you'll break 17 based on the times you posted as you are not dipping under 5'30 pace in your workouts. Probably more 17'15-20". But on the other hand kudos to you for still bringing it. People have no idea how hard it gets when you get long in the tooth. Mileage is about right for what you are trying to do and your age and in general is way overrated when one go through the age groups. Keep us posted