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Improve speed for a 5k in 2 weeks

  • 19-04-2014 9:06pm
    #1
    Drexl Spivey
    Registered Users, Registered Users 2 Posts: 528 ✭✭✭


    Hi,

    My base is as follow:
    10-13 miles / week for 4 months
    long run: 5M
    3 times / week


    I have a 5k race coming up beginning of May.

    -> What would be the best workout to improve speed?
    tempo V fartlek V intervals V progressive?


    Thanks


Comments

  • #2
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    Drexl Spivey wrote: »
    Hi,

    My base is as follow:
    10-13 miles / week for 4 months
    long run: 5M
    3 times / week


    I have a 5k race coming up beginning of May.

    -> What would be the best workout to improve speed?
    tempo V fartlek V intervals V progressive?


    Thanks

    Don't add speed work at this late stage, it will be counter productive. It takes your body roughly 10 days to assimilate any physiological benefits from a particular workout.

    Best advice I can give you is proceed the way you have been to this point and ease off training in the days leading up to the race to make sure the legs are fresh. Aside from this try get good nights sleep the 3 days building up to your race, hydrate well and cut down on the takeaways/pints etc and you will be fine

    Best of luck with the race


  • #3
    Drexl Spivey
    Registered Users, Registered Users 2 Posts: 528 ✭✭✭Drexl Spivey


    Thanks ecoli. It's probably more realistic this way.

    The race is in exactly 14 days from now this is why I thought I could have added a little something. But I don't want to get injured either.

    It's my first race of the year so I suppose I could take it easy.

    Cheers.


    ecoli wrote: »
    Don't add speed work at this late stage, it will be counter productive. It takes your body roughly 10 days to assimilate any physiological benefits from a particular workout.

    Best advice I can give you is proceed the way you have been to this point and ease off training in the days leading up to the race to make sure the legs are fresh. Aside from this try get good nights sleep the 3 days building up to your race, hydrate well and cut down on the takeaways/pints etc and you will be fine

    Best of luck with the race


  • #4
    Cona
    Closed Accounts Posts: 591 ✭✭✭Cona


    Seeing as you have 2 weeks to the race, you could get one session in which will at least get your body a bit prepared for racing..

    I would do 5 x 1k at current 5k race pace. Warm up and warm down fully.

    So if you can run a 25 min 5k, then do 5 x 1k at 5min per km. Rest for 3-4 mins between reps. The pace should feel comfortably hard but not so much that your struggling to finish the 1k rep. You want to train at the speed that you will be running on the day. Don't be tempted to push harder as it won't give as much benefits


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