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+--- Thread: 5km Training Assistance (/Thread-5km-Training-Assistance)
5km Training Assistance - TheEd - 30-11-2009
This section feedback will only be aimed at persons attempting to run at pace, for example to break 20 minutes for 5km
The Beginner Programs deal with training towards your first 5km
this section aims at people who want to race and achieve in the 5km and not focus on 10km
This initial requirement will be modified
Thanks
TheEd
5km Training Assistance - TheEd - 27-11-2017
JR lower the amount of 2k's to 3 x 2k
and look to introduce 3-4 x 1600m sessions
if by chance, you were able to keep the sessions from day 3 - 5 , you will get a great benefit, even for the 5k distance
hope this helps
TheEd
5km Training Assistance - J.R - 27-11-2017
Thanks Ed,
Therefore:
Day 3 - 3 x 2K
Day 5 - Long run
Day 8 - 3 x 1600 metres instead of the 5 x 1km repeats?
5km Training Assistance - TheEd - 28-11-2017
you do either 3 x 2 or 3 x 1600m
maintain the 1k session, as it is a great developer, your aim should be to get it 6 x 1k
as for the long run, the aim should be to get that up to 15k
this should be a comfortable run
then in week 2 we can change the Thursday session, but we do not want to do this in the 1st cycle
hope everything make sense
TheEd
5km Training Assistance - J.R - 01-12-2017
Thanks Ed,
I did 3 x 1.6km @ 4:15 pace = 6:48 average which was the goal.
Average HR 153 bpm for this session.
5km Training Assistance - J.R - 04-12-2017
Hi Ed,
What should my 5k pace run target be for this Saterday?
I'm using the sub 40 program as a guideline for my 5k.
Regards
JR
5km Training Assistance - TheEd - 05-12-2017
change the 5k pace to 2.5 to 3k pace
you run the target pace for the following week's attempt
easy to understand, yes
TheEd
ps.. injuries often happen due to the individual, that's what makes everyone different
5km Training Assistance - J.R - 05-12-2017
So this Saterday 3k @ 4:00 per km?
The following week 5k sub 20?
5km Training Assistance - TheEd - 05-12-2017
if you are disciplined enough, you can use the first 2k of the Park Run to warm up, and then run your 3k paced
or
Run the 1st 3k @ 4 min per k pace, and then jog the last 2k
your call
but discipline required
TheEd
5km Training Assistance - J.R - 05-12-2017
Noted Ed,
Thank you.
J.R.