5km training

[Lousyrunner]

Hi i am hoping to break 20 mins for 5k in january and 40 mins for 10k next year.I have very little knowledge of running

[TheEd]

Hi Lousyrunner and welcome

you say you have little knowledge of running but what exercise have you been doing till now?

TheEd

[Lousyrunner]

Hi i have little knowledge on carbo loading,base building,nutrition,hydration and tapering.I run about 2-3 times a week.Started running some where in march this year my PB for 5km is 20:22 and PB for 10k s 42:30.I have done a few intervals faster than 5k pace last time but now just easy runs sometimes will do tempo at 10k pace for 20-30 mins

[TheEd]

OK .. those stats are quite fine .. we will focus on getting the running to various levels

when do you have a 5km race planned for?

and are you able to do a 1500m test if possible, to determine current shape, please?

Cheers

TheEd

[Lousyrunner]

The 5km race is around the 3rd week of january next year.1500m test?Not 4km test?

[TheEd]

OK for Jan date

and 1500m test for the 5km is fine

this is a determination for 5k pace

the 4km is determination towards the 10km and overall aerobic levels

Cheers

TheEd

[Lousyrunner]

1500m test as in all out?Fastest i can go?

[TheEd]

a time-trial to see how fast you can go without going flat out and hurting yourself

Cheers

TheEd

[Lousyrunner]

Ok wad kind of timing is very bad?I can't do it this week maybe next week

[TheEd]

as soon as you can then you can get into a routine of training towards that sub 20 minutes which I think u are well capable of

Cheers

TheEd