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Key Speed session to faster 5k speed?

  • 31-05-2017 1:18pm
    #1
    muloc
    Registered Users, Registered Users 2 Posts: 490 ✭✭


    What do folks reckon is the Key Speed session to a faster 5k speed?

    I currently do 5k in about 18:30 but want to get under 18. I tend to do a weekly 3x1mile or 5x1km reps at target pace.

    Should I be doing 400m or even 200m reps instead of the above?

    I also do a tempo run, lsr (8 miles), couple of slowish runs...about 30 miles/week.

    Thanks.


Comments

  • #2
    jameshayes
    Registered Users, Registered Users 2 Posts: 3,772 ✭✭✭jameshayes


    Some great reading on this thread http://www.boards.ie/vbulletin/showthread.php?t=2056231396


  • #3
    EC1000
    Registered Users, Registered Users 2 Posts: 1,336 ✭✭✭EC1000


    I always found that for me the only sure way to lower my 5k time was to run lots of 5k races. Good way to learn about pacing also. Like you, I was stuck on 18.30ish for a while and then lowered it to 17.18 by racing a 4 week series of 5ks.


  • #4
    muloc
    Registered Users, Registered Users 2 Posts: 490 ✭✭muloc


    EC1000 wrote: »
    I always found that for me the only sure way to lower my 5k time was to run lots of 5k races. Good way to learn about pacing also. Like you, I was stuck on 18.30ish for a while and then lowered it to 17.18 by racing a 4 week series of 5ks.

    should probably race more alright. what speed session do you favour in training?


  • #5
    muloc
    Registered Users, Registered Users 2 Posts: 490 ✭✭muloc


    jameshayes wrote: »
    Some great reading on this thread http://www.boards.ie/vbulletin/showthread.php?t=2056231396

    yep I followed that plan for 10k and got target time. he does recommend 400m/200m in the alternate weeks so maybe I'll try those as well


  • #6
    adrian522
    Moderators, Computer Games Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 16,193 Mod ✭✭✭✭adrian522


    I don't think there is a single session that will suddenly improve your 5k speed. You need to build different types of sessions into your plans.

    I think this is a good summary of the different type of things you should be doing for 5k:

    http://www.runnersworld.com/race-training/solving-the-5k-puzzle

    There are obviously a lot of plans out there, but I would suggest running more, increasing your long run and trying to have 1 session per week at 5k Pace, 1 faster than 5k pace (intervals) and 1 slower (long run).


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