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5km Training Assistance


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Old 30-11-2009, 11:06 AM   #1
TheEd
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Ttr Icon 5km Training Assistance

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
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Old 23-11-2017, 01:56 PM   #2
J.R
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Specialising in the 5km Distance

Good day Ed,

I find myself not doing road races anymore, only the Parkruns on Saterdays.
Between day 3 and 8, which sessions would change on the 10k program, in order to only focus for results on the 5k.

Thanks
John
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Old 27-11-2017, 10:41 AM   #3
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5 K Training Program

Good day Ed,

I find myself not doing road races anymore, only the Parkruns on Saterdays.
Between day 3 and 8, which sessions would change on the 10k program, in order to only focus for results on the 5k.

Thanks
John
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Old 27-11-2017, 01:33 PM   #4
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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

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Old 27-11-2017, 03:53 PM   #5
J.R
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Specialising in the 5km Distance

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?
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Old 28-11-2017, 11:13 AM   #6
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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

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Old 01-12-2017, 05:55 AM   #7
J.R
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Specialising in the 5km Distance

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.
Average morning resting HR 36 - 41 bpm - age 52.
Ive done about 50 x average 20:30 parkruns since June last year.
I last did 19:49 for a 5k in January but recently a 20:07 last month so I took the conservative approach and calulated my repeats on those.
On Saterday a 90 minute long run incorporated into the Parkrun
On Tuesday coming I will do 5 x 1000 @ 4:05 pace.

Reading through some of these threads I am amazed at the easy running paces of some individuals and the complaints of injuries.
I was last injured 22 years ago due to poor training habits (same distance, max pace, too many long runs in a week) and have been running since then, approximately 60 km per week injury free at 6:00 per km or slower plus intervals, tempos and racing times close to 3:30 per km up till the half marathon distance during most periods when setting my goals and mind to it.

Last edited by J.R : 01-12-2017 at 06:02 AM. Reason: Spelling
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Old 04-12-2017, 02:39 PM   #8
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5 K Training Program

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

Last edited by J.R : 04-12-2017 at 03:29 PM. Reason: additional text
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Old 05-12-2017, 09:47 AM   #9
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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
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Old 05-12-2017, 11:19 AM   #10
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5 K Training Program

So this Saterday 3k @ 4:00 per km?

The following week 5k sub 20?
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