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MyFitnessPal Community

5k Training plan??

MIRunnerMom

I just worked out my 7 week 5k training plan to hit my PR of anything faster than 25:45. I am at the tail end of my latest half marathon training plan, with the race being on Saturday. I really liked the speed training that I did this training and would like to include some of it in my 5k training plan.

Does this seem like it would be effective to getting me to my goal:
1 long run a week - 8-12 miles
1 easy 3 mile run a week
1 tempo run or mile repeats a week (6-7 miles)
one day of 4-6 400s a week at 5k race pace

Does this seem effective?

Replies

smiffy645

I'm not an expert but I would drop the 3 mile easy and replace it with hill work or strength sessions.

davemunger

Now you have great aerobic capacity because you've prepared for a half. What you need to do is build speed and maintain that aerobic capacity.

So for the first three weeks I'd suggest ditching your tempo run and replacing with 8-12 200 repeats at the fastest pace you can handle without breaking form. Focus on solid form and staying relaxed. This will help you build speed. Make sure you recover fully between each repeat; maybe take 2 or 3 minutes. Same with your 400s -- Make sure you have fully recovered between each repeat.

As you get closer to race day you will want to focus more on maintaining peak performance. So at this point I'd add the tempo run back in and remove the 400s. Reduce the number of 200s you do but maintain the intensity.

I disagree with adding yet another workout -- I don't recommend more than 3 tough workouts in a week (and I often just do two). But yes to strength sessions -- those will definitely help!

Hope this helps!

MIRunnerMom

Now you have great aerobic capacity because you've prepared for a half. What you need to do is build speed and maintain that aerobic capacity.

So for the first three weeks I'd suggest ditching your tempo run and replacing with 8-12 200 repeats at the fastest pace you can handle without breaking form. Focus on solid form and staying relaxed. This will help you build speed. Make sure you recover fully between each repeat; maybe take 2 or 3 minutes. Same with your 400s -- Make sure you have fully recovered between each repeat.

As you get closer to race day you will want to focus more on maintaining peak performance. So at this point I'd add the tempo run back in and remove the 400s. Reduce the number of 200s you do but maintain the intensity.

I disagree with adding yet another workout -- I don't recommend more than 3 tough workouts in a week (and I often just do two). But yes to strength sessions -- those will definitely help!

Hope this helps!

This was very helpful! I started out with mostly strength training, and eventually got addicted to running. I always strength train 2x a week.
I will say, I don't have access to a local track, so I can't wait to see my neighbors reactions at me running 400s and 200s on our street

MIRunnerMom

Now you have great aerobic capacity because you've prepared for a half. What you need to do is build speed and maintain that aerobic capacity.

So for the first three weeks I'd suggest ditching your tempo run and replacing with 8-12 200 repeats at the fastest pace you can handle without breaking form. Focus on solid form and staying relaxed. This will help you build speed. Make sure you recover fully between each repeat; maybe take 2 or 3 minutes. Same with your 400s -- Make sure you have fully recovered between each repeat.

As you get closer to race day you will want to focus more on maintaining peak performance. So at this point I'd add the tempo run back in and remove the 400s. Reduce the number of 200s you do but maintain the intensity.

I disagree with adding yet another workout -- I don't recommend more than 3 tough workouts in a week (and I often just do two). But yes to strength sessions -- those will definitely help!

Hope this helps!

So, I have recovered from my half and began my 5k training this week. I did my first set of 200s last night. I did 6 @ an average of 48 seconds and then I ran one 400 because I was sick of running up and down my street. I did a pace conversion and it says my 200s are an average of a 6:30 mile, which I don't think I am capable of. Does that sound right? The 400 pace was a 7:15 mile pace, which is where I should be for speed training.

davemunger

So, I have recovered from my half and began my 5k training this week. I did my first set of 200s last night. I did 6 @ an average of 48 seconds and then I ran one 400 because I was sick of running up and down my street. I did a pace conversion and it says my 200s are an average of a 6:30 mile, which I don't think I am capable of. Does that sound right? The 400 pace was a 7:15 mile pace, which is where I should be for speed training.

Yep, 48 seconds for your 200s sounds just about perfect given your 25:45 5k PR. The whole idea is to condition yourself to running faster than your "comfort zone." Eventually, this will *be* your comfort zone! Maybe not for this upcoming race, but some time soon.

CarsonRuns

I agree with most of what Dave said, but I would keep the tempo in there. Tempo doesn't need to be long, 20 minutes at LT pace during that 6 to 7 miler would be perfect. I would also alternate weeks for the 200s and 400s and maybe even add a ladder workout one week (200, 400, 600, 800, 600, 400, 200) to break things up and go get a little longer workout in at your projected pace. That ladder will be a good test as it's 3200 meters total. Just make sure you are getting the full recovery between each repeat.

davemunger

I agree with most of what Dave said, but I would keep the tempo in there. Tempo doesn't need to be long, 20 minutes at LT pace during that 6 to 7 miler would be perfect. I would also alternate weeks for the 200s and 400s and maybe even add a ladder workout one week (200, 400, 600, 800, 600, 400, 200) to break things up and go get a little longer workout in at your projected pace. That ladder will be a good test as it's 3200 meters total. Just make sure you are getting the full recovery between each repeat.

Of course, now we are at the point where it's time to add that tempo back in either way ;-)

My argument for ditching the tempo for a few weeks is that the 400s with shorter recovery will keep her aerobic base solid, and what she really needs to work on is foot speed.