15-11-2013, 12:01 AM
Today's Workout:
Cycling 60 minutes
17:30 5k would be nice, but I'm not that fast yet and about 10 pounds over race weight.
I came across this blog about lowering your 5k time by 20% today, what are your thoughts?
rajganpath.com/2011/06/24/time-efficient-training-reduce-your-5k-time-by-more-than-20-in-just-4-weeks/
The Plan:
If you already know your 5k time and pace, write them down. If you donââ¬â¢t know your 5k time and pace, run a best effort 5k and use those numbers below.
Now subtract 0.5 mph (0.8 kmph) off your 5k pace number. This will be X. Calculate 40% of your 5k time in minutes. This will be Y.
Day 1: Run for Y minutes at X pace.
If your 5k time is 40min, Y=16 min and X=4.2 mph (6.7 kmph).
If your 5k time is 30min, Y=12 min and X=5.75 mph (9.2 kmph).
If your 5k time is 20min, Y=8 min and X= 8.8 mph (14.2 kmph)
Day 2: Run for Y minutes at X + 0.15 mph (0.25 kmph)
Day 3: Run for Y minutes at X + 0.30 mph (0.50 kmph)
Day 4: Perform a full body (bodyweight/dumbbell/barbell/kettlebell) circuit that lasts for 75% of your initial 5k time. Intensity should be moderate (~ 70-80% MHR).
Day 5: Run for Y minutes at X + 0.45 mph (0.75 kmph)
Day 6: Run for Y minutes at X + 0.60 mph (1.00 kmph)
Day 7: Rest
Repeat this for 4 weeks. Test your 5k pace.
Cycling 60 minutes
17:30 5k would be nice, but I'm not that fast yet and about 10 pounds over race weight.
I came across this blog about lowering your 5k time by 20% today, what are your thoughts?
rajganpath.com/2011/06/24/time-efficient-training-reduce-your-5k-time-by-more-than-20-in-just-4-weeks/
The Plan:
If you already know your 5k time and pace, write them down. If you donââ¬â¢t know your 5k time and pace, run a best effort 5k and use those numbers below.
Now subtract 0.5 mph (0.8 kmph) off your 5k pace number. This will be X. Calculate 40% of your 5k time in minutes. This will be Y.
Day 1: Run for Y minutes at X pace.
If your 5k time is 40min, Y=16 min and X=4.2 mph (6.7 kmph).
If your 5k time is 30min, Y=12 min and X=5.75 mph (9.2 kmph).
If your 5k time is 20min, Y=8 min and X= 8.8 mph (14.2 kmph)
Day 2: Run for Y minutes at X + 0.15 mph (0.25 kmph)
Day 3: Run for Y minutes at X + 0.30 mph (0.50 kmph)
Day 4: Perform a full body (bodyweight/dumbbell/barbell/kettlebell) circuit that lasts for 75% of your initial 5k time. Intensity should be moderate (~ 70-80% MHR).
Day 5: Run for Y minutes at X + 0.45 mph (0.75 kmph)
Day 6: Run for Y minutes at X + 0.60 mph (1.00 kmph)
Day 7: Rest
Repeat this for 4 weeks. Test your 5k pace.