Key Speed session to faster 5k speed?

muloc · 2017-05-31 13:18:09

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…

31-05-2017 02:18PM

#1

muloc

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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.

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#2 31-05-2017 02:54PM

jameshayes

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

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#3 31-05-2017 03:18PM

EC1000

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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.

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#4 01-06-2017 08:43AM

muloc

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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?

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#5 01-06-2017 08:44AM

muloc

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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

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#6 01-06-2017 02:29PM

adrian522

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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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