Boards 5k plan by debate

slingerz wrote: »

i agree with you totally i just wanted to clarify that some of those speed session look a bit intense to me as regards where I am now at the moment.

I am looking at doing 6 months solid work around a 5K base which would include a few 5mile and 10K races in there too but ultimately the 5K PB time is the focus really.

The long term hope is that I get to a base level that allows me to complete 10mile and half marathons without being overly worried about the distance involved and that will hopefully bring me forward to having a crack off a marathon at some point

Some of them though (like for example the 4 x 1 mile @5k), scale very well, regardless of the level of experience of the runner. But yes, obviously, if you haven't previously targeted longer distances, then 10-13 mile long runs wouldn't be suitable.

bringing this one back from the dead...

Any more specific sessions for 5k training?
Krusty, any sessions that stood out from Magness, or would it be a mistake to take any of them in isolation?

RayCun wrote: »

bringing this one back from the dead...

Any more specific sessions for 5k training?
Krusty, any sessions that stood out from Magness, or would it be a mistake to take any of them in isolation?

I think in other plans you can get away with transplanting particular sessions into your own plan, but with Magness' 5k plan less so, as it takes a bottom up approach (shorter faster work transitioning to longer race pace sessions).

Some of the useful sessions that are more aligned with race-specific pace (that should be relatively achievable if you are approaching readiness for your goal):
3 x (4 x 400m @5k)
4-5 x (400m @5k/800m @steady)
4 x (600m @5k / 600m steady)
2 x (800m, 800m, 400m @5k)
2 x (800, 1k, 400 @5k)
4 x (800m @5k, 400m steady)

The other sessions in Magness' plan make all of the above easier, but there's some good stuff there to help you get closer to your goal.

By the way, here's the plan in question:
Base Period
Pre-competition
Competition

The above should provide additional context (e.g. recoveries). You need to do 'something', to supplement the race-pace specific work, and the approach that Magness takes is hills/strength, long runs with stuff, and faster work (1 mile - 3k pace). All in all, it's a good package and if you haven't done anything similar in the past, will likely see significant gains at the 5k distance by following the plan with minor adaptations to suit your own specific strengths. If the plan is only to extract key sessions, then I'd stay away from any of his stuff that is faster than 5k, unless it's something you have already been doing.

Good thread , finding it hard to decipher/tailor the best sub 20 plan for myself.

noway12345 wrote: »

How can you volunteer if you partake? Not trying to be smart I'm just wondering how can you help if you're racing?

You run most weeks but are available to volunteer to help out every 6 weeks or so.

By partaking I meant joining the "movement" that is local parkrun.
Its a community type affair, so if you join and do some runs, you should give back and volunteer some of your time.
The people organising it are giving their time for free, no-one makes any money from the parkruns, so volunteering is the way to pay back/pay it forward, and then these volunteers will get a chance to have a run.

noway12345 wrote: »

Oh I see what you mean now. And how many volunteers would one of these races need? I looked on the website and they seem to be exactly the same everywhere (same day and start time), I assume some races would need more volunteers than others. I'd happily volunteer, it sounds like a good system.

9:30 Saturday -Most parkruns worldwide start at this time (some earlier to beat the heat) Finish by 10 and rest of the day is free

There is a volunteer email address on the individual parkrun pages which you can contact.
I'm sure that if you volunteer, you will used. At Cork parkru, i'd say there is 8-10 per week?

Krusty_Clown wrote: »

I think in other plans you can get away with transplanting particular sessions into your own plan, but with Magness' 5k plan less so, as it takes a bottom up approach (shorter faster work transitioning to longer race pace sessions).

Some of the useful sessions that are more aligned with race-specific pace (that should be relatively achievable if you are approaching readiness for your goal):
3 x (4 x 400m @5k)
4-5 x (400m @5k/800m @steady)
4 x (600m @5k / 600m steady)
2 x (800m, 800m, 400m @5k)
2 x (800, 1k, 400 @5k)
4 x (800m @5k, 400m steady)

The other sessions in Magness' plan make all of the above easier, but there's some good stuff there to help you get closer to your goal.

By the way, here's the plan in question:
Base Period
Pre-competition
Competition

The above should provide additional context (e.g. recoveries). You need to do 'something', to supplement the race-pace specific work, and the approach that Magness takes is hills/strength, long runs with stuff, and faster work (1 mile - 3k pace). All in all, it's a good package and if you haven't done anything similar in the past, will likely see significant gains at the 5k distance by following the plan with minor adaptations to suit your own specific strengths. If the plan is only to extract key sessions, then I'd stay away from any of his stuff that is faster than 5k, unless it's something you have already been doing.

jesus im tired just reading that.. like everyone im looking for a plan / magic bullet to knock another bit off my 5k but thats a lot of running.. or maybe not , probable that i just do eff all realistically, anyway to get to the point, without having to trail through your log Krusty, what kind of improvement did you get out of it..