heh folks .
So i want to break my PBs before the summers out or hit targets
5k - sub 20 consistently (current pb 19.58 )
10k-sub 40min (current pb 42.56 )
Half- sub 1h 30min ( current pb 1.31.56).
Can you train for all 3 and if not what do you aim for first. 5 k speed then half or half stamina then 5 k speed
Thanks in advance
I train 5 times a week but 2/3 are cycling as I do triathlons. .
Any workours or plans would be greatly appreciated
heh folks .
So i want to break my PBs before the summers out or hit targets
5k - sub 20 consistently (current pb 19.58 )
10k-sub 40min (current pb 42.56 )
Half- sub 1h 30min ( current pb 1.31.56).
Can you train for all 3 and if not what do you aim for first. 5 k speed then half or half stamina then 5 k speed
Thanks in advance
I train 5 times a week but 2/3 are cycling as I do triathlons. .
Any workours or plans would be greatly appreciated
My 2c, being no world beater:
- get your mileage up safely to >50k a week
- plug your times into the ‘VDOT Calculator’ (google) and look up training times
- do roughly 5k at interval or rep pace. Mix up 400m, 800m, 1200m reps/intervals with sufficient rest between
- a threshold run for approx 12% of your weekly mileage
- a long run of around 40% of total weekly mileage at easy pace
- mix in a few ‘strides’ into your easy paced runs.
- most important: work up too all of the above gradually. No more than 10% increase pw.
I’m fairly average at best- high 17s 5k, mid 37 10k, but that works for me.
