Will repeating a 5k training programme see improvements?

kfod

I have Matt Roberts "Get Running" book and in it there are programmes for a beginners 5k and a pb 5k.
I have done some running training on and off but up to recently have had recurring trouble with my lcl so have never completed a full specific training programme, preferring to do slower steady runs / trail runs where the lcl symptoms was less likely to flare up.

Since (touch wood) my lcl seems to be under control now (Stronger Quads, good knee brace) I have nearly completed the 8 weeks 5k pb programme in the book. I was wondering if after the 5 weeks I repeated the same programme over again would there be continued improvement in my 5k times?

Thanks for any advice

huskerdu

kfod wrote: »

I have Matt Roberts "Get Running" book and in it there are programmes for a beginners 5k and a pb 5k.
I have done some running training on and off but up to recently have had recurring trouble with my lcl so have never completed a full specific training programme, preferring to do slower steady runs / trail runs where the lcl symptoms was less likely to flare up.

Since (touch wood) my lcl seems to be under control now (Stronger Quads, good knee brace) I have nearly completed the 8 weeks 5k pb programme in the book. I was wondering if after the 5 weeks I repeated the same programme over again would there be continued improvement in my 5k times?

Thanks for any advice

Probably not, you should now be looking to improve.

Post your last few weeks training regime and times, and someone here will give you advice on how to build on it to improve.

kfod

The last 2 weeks of the programme were:

Mon:rest
Tue: 40mins 70-75%mhr
Wed:rest
Thu:10 x 150m hills walk back for recovery (That was hard)
Fri: 20min 75%mhr
Sat: rest
Sun: 10mins 85%mhr, 5mins 70%mhr, 10mins 85%mhr

Mon: rest
Tue: 30min 75%mhr
Wed: rest
Thu: Threshold (3-5k pace for 3-5mins, 90s - 3mins slow jog recovery) That's tonights fun whenever it cools down
Fri: rest
Sat: 8k 75%mhr
Sun: 20 mins 70-75%mhr

I'm guessing at present that I would do a 5k around 23:30 to 24 mins, my fastest mile on the track was last year @ 6mins 41sec.

I'm not overly concerned with times but I would like to see improvement all the same

YFlyer

Re: Sun: 10mins 85%mhr, 5mins 70%mhr, 10mins 85%mhr

Make sure to have a warm up before the 10mins, and cool down afterwards.

kfod

Any of the days that aren't plain 70-75% I do 5 mins warm up and down (well not always warm down, but a slow walk back to the house!)