Where next?

[MarkG]

Hi Ed,
I would like to run a faster 5k and 3k. In my twenties I ran 15.06 for 5k. I did only manage 2.08 for 800m but 2.38 seems really slow by comparison. If you could help me adjust my training to improve my 5k and 3k that would be great. I am currently running 18.56 of 5k and 10.58 for 3k.
Thanks
Mark

[TheEd]

what would you like to do next .. have a short change or roll into a modified 10k program aimed at 5k

though by doing the 10k program you are able to race up to 15k and down to 3k

let's get something going

TheEd

[MarkG]

Hi Ed,
Could you tell me more about the modified 10k programme. I have a final 3k track race at the end of July and then I will be training for a 10k and cross country. I would be interested in a modified programme for the 3k race.
Thanks
Mark

[TheEd]

Hi MarkG

the 10k program is a program I developed based 'loosely' on the ideas behind the 5 tier system by Frank Horwill

so you develop the training according the most important event

read a little online about Frank Horwill's 5 tier system and then come back to chat further

cheers

TheEd

[MarkG]

Hi Ed,
Sorry I have not replied for a while - I have been reading up on latest research regarding training as you suggested. Things have changed a bit since I was last coached at an athletics club. Following the reading I did one cycle of an adapted 10k cycle - I substituted the 5 x 2k for a session of 200m in 40 sec followed by 200m in 55 sec. I still did the 6 x 1k and 10 x 400m. Having completed one cycle I managed to knock 5 secs off my 800m time. I then took a rest and followed the build up programme for 3 weeks and ran a 5k in 18:40 (a PB for me at post 50) so I am now ready to tackle the full 10k programme again.
I guess my target paces will be;
5 x 2k 3:50
6 x 1k 3:40
10 x 400m in 84 secs
Thanks
Mark

[TheEd]

good stuff Mark .. make sure to give yourself extra recovery, because if you get a session in and absorb it, you will definitely benefit

add 5 seconds to the pace to start

so 3.50 to 3.55 per k for the 2k session

take note: you still receive benefit from the session, even if you don't run them fast or on target

enjoy

TheEd
ps.. what day will you be doing the 2k? as we recommend day 3 to be on a Thursday .. good luck