12 week 5km plan

12 week 5km plan

Post by Jeff Kalembe » Sun, 29 Jun 2003 20:37:32


OK, help me "tweak" my 12 week 5km plan to achieve maximum best time.
This is under the assumption that I am already doing 20-30 miles/week

Weeks 1-3  Hills, tempo (pace), fartletk runs, more distance runs (8 miles)
30 miles/week
Week 4-5 Mile repeats (4x1mile), tempo runs, 35 miles/week
Week 6-7 Mile repeats adn 800m repeats at slightly faster than race pace, 35
mpw
Week 8 - 800m repeats x 6, and one mile time trial, 40 mpw
Week 9 - 800m repeats x 6 and 400m repeats x 12, 35 mpw
Week 10 - 400m repeats x 12, 35 mpw
Week 11 - 400m repeats x 8, 200m repeats x 8, 30mpw
Week 12 - 200m repeats x 8 and taper 25 mpw

Suggestions?
additions?
deletions?

JK

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12 week 5km plan

Post by Scott Cunningha » Sun, 29 Jun 2003 23:42:12

What's your time goal for the 5K?  Use that to help set your pace for
the intervals.  That's the biggest thing I don't see here.

Also, just as a matter of personal preference I don't run 200m
intervals.  They are so short that I feel the temptation to really run
all out leads to injury.  If the race is at the end of the 12th week,
you won't get any big benefit out of that session.  Use week 11 as your
last major speed workout.  In week 12, approach it as a way to keep
lose, maintain form and speed.

Just my $.02.

Scott

Quote:

> OK, help me "tweak" my 12 week 5km plan to achieve maximum best time.
> This is under the assumption that I am already doing 20-30 miles/week

> Weeks 1-3  Hills, tempo (pace), fartletk runs, more distance runs (8 miles)
> 30 miles/week
> Week 4-5 Mile repeats (4x1mile), tempo runs, 35 miles/week
> Week 6-7 Mile repeats adn 800m repeats at slightly faster than race pace, 35
> mpw
> Week 8 - 800m repeats x 6, and one mile time trial, 40 mpw
> Week 9 - 800m repeats x 6 and 400m repeats x 12, 35 mpw
> Week 10 - 400m repeats x 12, 35 mpw
> Week 11 - 400m repeats x 8, 200m repeats x 8, 30mpw
> Week 12 - 200m repeats x 8 and taper 25 mpw

> Suggestions?

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12 week 5km plan

Post by Jeff Kalembe » Mon, 30 Jun 2003 00:23:04

My goal is SUB 17 minutes.
That means that my race pace per mile is approximately 5:30.
So, mile reps will be 5:25 x 4
800 Reps will be 2:40 x 6
400 reps will be :78 x 12

The 200's are not for "speed" but like you said ... keep loose, maintain
form and keep speed.
I would not run them all out.

thanks scott
JK


Quote:
> What's your time goal for the 5K?  Use that to help set your pace for
> the intervals.  That's the biggest thing I don't see here.

> Also, just as a matter of personal preference I don't run 200m
> intervals.  They are so short that I feel the temptation to really run
> all out leads to injury.  If the race is at the end of the 12th week,
> you won't get any big benefit out of that session.  Use week 11 as your
> last major speed workout.  In week 12, approach it as a way to keep
> lose, maintain form and speed.

> Just my $.02.

> Scott


> > OK, help me "tweak" my 12 week 5km plan to achieve maximum best time.
> > This is under the assumption that I am already doing 20-30 miles/week

> > Weeks 1-3  Hills, tempo (pace), fartletk runs, more distance runs (8
miles)
> > 30 miles/week
> > Week 4-5 Mile repeats (4x1mile), tempo runs, 35 miles/week
> > Week 6-7 Mile repeats adn 800m repeats at slightly faster than race
pace, 35
> > mpw
> > Week 8 - 800m repeats x 6, and one mile time trial, 40 mpw
> > Week 9 - 800m repeats x 6 and 400m repeats x 12, 35 mpw
> > Week 10 - 400m repeats x 12, 35 mpw
> > Week 11 - 400m repeats x 8, 200m repeats x 8, 30mpw
> > Week 12 - 200m repeats x 8 and taper 25 mpw

> > Suggestions?

> -----= Posted via Newsfeeds.Com, Uncensored Usenet News =-----
> http://www.newsfeeds.com - The #1 Newsgroup Service in the World!
> -----==  Over 80,000 Newsgroups - 16 Different Servers! =-----

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12 week 5km plan

Post by Bill-sometimes-hard-Rodger » Mon, 30 Jun 2003 00:35:23

Quote:
>My goal is SUB 17 minutes.

Mine too! I'd better put gas in my car first though...

Chiropractors rock man!

Bill R.