Will Couch-5k method help...

beefjerky

Hi, sorry if this is asked already, if so please point me towards the thread!

I have set myself a target of 20 mins for 5km distance. I am currently getting 5km at average of 26/27 mins.

Now, the way I am doing this is just running 5km twice a week (along with 1 hour 5 a side and 1 day of intervals and resistance training - I have a log in the fitness section) as hard as I can.

My questions are;

Would the method/technique in the C25k program be useful to improve my 5km time?
Or
Should I run further than 5km as best I can, say 7 or 8km, twice a week and then see how I do with my 5km time the next week/month?

Again, if this is a common question, apologies!!

RoyMcC

BJ, C25K won't help. That's a programme to get total beginners to complete a full 5k run, no matter how long it takes.

You're already doing intervals - they're the key really, as long as they're appropriate. Post 'em up and we'll advise.

Certainly if you don't feel you've got a good enough aerobic base then you ought to build in longer and slower runs once a week.

beefjerky

Thanks Roy,

My intervals are
20sec sprint
10sec jog
for 10 reps

should I change the length of time or repetitions?

My aerobic base is ok; I can jog for up to 45 mins without stopping, this is jogging now, not running by any means!!

Krusty_Clown

Have a look at this. You might be able to build a training plan around it.

RoyMcC

Krusty's right (though I'd recommend the Inter programme rather than the Advanced). The reps you are doing will probably build a bit of speed strength but they're not endurance based.

Personally I'd include a longer intervals session once a week, maybe 3 x 1000m (5-min recoveries) at your target pace.

beefjerky

Thanks for your responses, I will add longer intervals to my current training, when I reach the end of my current program I will take your advice and plan around the intermediate program!