10 K Training Programs for 5 K Specialists

[J.R]

nice .. once you up to 5 x 1k the next step up is 6 x 1k .. no need for further than that and the 3 x 2k is sufficient

have you a 400m track available to you in the future?

TheEd

Hi TheEd,

I do.

[J.R]

Good day TheEd,

Period 13/03/23 - 19/03/23

Monday 30 minutes
Tuesday 30 minutes (Includes 3 x 5 min fartlek)
Wednesday 30 minutes
Thursday 30 minutes
Friday Off
Saturday 30 minutes (includes 5K @ 25:00)
Sunday Off

[TheEd]

JR, great to hear that you have a 400m track available

one of the good things to develop if aiming at 5000m specifically is your 1500m time

the faster you over 1000m the more you quicker over both 1500 and 5000

how are you currently feeling, leg wise and 'cheerfulness'

TheEd

[J.R]

JR, great to hear that you have a 400m track available

one of the good  things to develop if aiming at 5000m specifically is your 1500m time

the faster you over 1000m the more you quicker over both 1500 and 5000

how are you currently feeling, leg wise and 'cheerfulness'

TheEd

Good day TheEd,

You referring to 200m repeats at 1500m pace?
Could we convert this to 8 - 10 x 45 second fartlek with 1 minute jogging inbetween as I hate the track.
Could we convert the day 3 10K pace session with 3 x 10 minutes with 5 minutes jogging inbetween?
Could we convert the day 8 5K pace session at 6 x 5 minutes with 2 minutes jogging inbetween?
Not meeting the times on a track can be negative so fartlek type of sessions counters that.
If fartlek is possible are the jogging times in order or do I need to come to a standstill?
Otherwise I feel positive and rested out.
Saturday didn't go according to plan but I wasn't exactly bombed out or finished.
Last best was 19:36 in 2019 and I've been taking it mostly easy since then.

[TheEd]

JR .. you welcome to convert it to whatever suits you

we (MrsDuck and TheDuck) look to do Masters track events, so thought you were maybe keen on doing a few track events but if you dislike it so much no need

enjoy TheEd

[J.R]

Good day TheEd,

Period 20/03/23 - 26/03/23

Monday 30 minutes
Tuesday 60 minutes
Wednesday 30 minutes
Thursday 48 minutes (includes 3 x 10 minutes @ 10 K pace with 2 minutes walk recovery) fartlek type session much more enjoyable.
Friday Off
Saturday 65 minutes
Sunday 30 minutes (feeling different and positive - well rested and looking forward to 6 x 5 minutes session on Tuesday)

[TheEd]

nice going JR .. getting in some consistent training

TheEd

[J.R]

Good day TheEd,

Period 27/03/23 - 02/04/23

Monday 30 minutes
Tuesday 65 minutes (Includes 6 x 5 minutes @ 5 K pace with 1 min recovery) felt strong.
Wednesday 30 minutes
Thursday 45 minutes
Friday Off
Saturday 40 minutes (Includes Pace run 5 K @ 24:58) @ 70% effort - no fatigue at all during and at the end.
Sunday 30 minutes

[TheEd]

things are rolling together quite nicely JR

TheEd

[J.R]

Good day TheEd,

Period 03/04/23 - 09/04/23

Monday 30 minutes
Tuesday 30 minutes (Includes 3 x 5 min fartlek)
Wednesday 30 minutes
Thursday 30 minutes
Friday Off
Saturday 30 minutes (includes 5K @ 24:36) I find the training effect kicks in nicely on the week 2 paced runs and seem to lose it on the week 3 race day efforts.
Sunday Off