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Sub 17 min 5km race


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Old 17-04-2014, 01:59 PM   #1
mark
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Sub 17 min 5km race

Hi TheEd,

I would welcome some advice.

My goal is to run a sub 17 min 5k race. I am not interested in running longer race distances until I have hit this target. I am prepared to be patient in building up to this target.

I am familiar with the time-to-run 10km programmes and the science and thinking behind them. My PB for 10k (36:26) was achieved on these programmes about two years ago. The advice I require is how to adapt the programme for the 5km distance.

I currently run about 4 times per week. Typically this includes a 60 min run (around 6:00/k), 40 min run (around 5:00/k), some intervals (e.g. 1km x 6 - around 3:45/k R60- or 400m x 10) and 30 min run (around 6:00/k).

I tend to find that if I run too many times in the week my right calf flares up. It is fine at the moment and I have been running injury free for a couple of months, but I am cautious and add rest/recovery runs if I start to feel and strain.

I am currently in reasonable form. I ran a 20min 5km two weeks back and I have another 5km scheduled for 26th April, when I hope to go close to 19 mins.

Following my run on the 26th April, I would like to start on the time-to-run 5k programme variation. Although depending on how my legs feel I may decide to take a week’s easy running first.

How are the key sessions adapted? 2k x5 / 1k x6 / 400m x10/ 5k race pace? I am the kind of person that like to know what is coming up!

With warm regards,

Mark
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Old 17-04-2014, 02:43 PM   #2
TheEd
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Hi Mark and welcome to the forums

after the 26th April we can see what we can structure together

instead of dropping the 2k session completely we would look at doing

3 x 2k

then the 6 x 1k session still applies

10 x 400m 10 seconds quicker

then we add a further session related to 1500m pace

till after the 26th

TheEd
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