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Which way

  • 22-05-2020 9:51pm
    #1
    dickidy
    Registered Users, Registered Users 2 Posts: 159 ✭✭


    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


Comments

  • #2
    onrail
    Registered Users, Registered Users 2 Posts: 1,058 ✭✭✭onrail


    dickidy wrote: »
    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.


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