Training towards sub-45 minute 10k. But stuck at 55 minutes??

[TheEd]

you can use the 10km program however instead of the 2000m session you would start with the 6 x 1000m and also have 4000m session added

so take a look at things and see how u could balance things

TheEd

[kkandler]

Ok,

So I will start today with 6x1000. I am looking at a goal of sub-20 min 5k. How do I factor that into the training schedule?

Ran 6x1k 4:36, 4:40, 4:45, 4:36, 4:59, 4:59


Kyle

[kkandler]

Dear Sir,

Here is a revised 10k schedule for 5k training. Any comments or corrections are appreciated.

Best regards,

Kyle R. Kandler

Training Program towards a sub 20 minute 5K

01 60 min easy distance 6 miles
02 30min easy run 3 miles
03 start with 4x1k R90-2min (4.25 per k) T
04 Rest
05 longest run - 'time on feet' up to 1Hr 6 miles
06 easy day of 30min running 3 miles
07 easy day of 30min running 3 miles
08 start with 6x1k R60 - 90 4min 10 to 4min20 L
09 easy day of 30min running 3 miles
10 easy day of 30min running 3 miles
11 Rest
12 5K paced run - aim sub 20:00 5k
13 1Hr easy run 6 miles
14 easy day of 30min running 3 miles
15 start with 3 x 5min @ 5k pace with 1min easy F
16 easy day of 30min running 3 miles
17 easy day of 30min running 3 miles
18 Rest
19 Race day 5K
* easy recovery after race. 20 - 30min 2 miles
** 2nd easy day after race. 30min 2 miles
*** final easy run after race. 30min 2 miles

[TheEd]

I am currently in transit, when I am home tomorrow I shall answer in further detail

TheEd