Workout advice for a 5k

JClishe

I've officially finished the 2011 season and I start the OS in November. I'm doing a local 5k with some friends in about a month and I want to be sharp for it. Can anyone recommend some run workouts that I could do between now and November that would focus on my 5k pace? Once I start the OS in November I'll just follow the OS workouts, but I want to ensure that I'm making progress during these last 2 weeks of October.

MattAaronson

I'm no expert, but I'd do a bunch of z5 interval work, e.g. 6x2'(1')...one of my favorite workouts before I joined EN.

Al Truscott

If you have access to a track, use it, twice a week. 200s, 400s @ faster than your intended 5K race pace. A total of 8-12 minutes of work that hard. Than a day for 800s and 1200s @ your race pace, 12-18 minutes of those. Do a three week progression, starting with 200s/800s, and work thru 300> 400, and thru 1000>1200. Rest between intervals at least as long as you work.

Your other two -three runs would be a tempo (20-30 minutes @ half marathon pace, split into intervals if you want), and 1-2 LRP runs, 40-60 minutes.

Then take the first 4 minutes of the 5K a teeeeeny bit slower than you think you should.

JClishe

Excellent, thanks for the tips. I do have access to a track, there's a high school next to my neighborhood, I'm a 5 minute jog from my front door to the track.

Coach Patrick

I think Als got you covered!!!