Hi,
I'm training so I can do 5k in sub 20 mins. I'm getting there, PB down to 21:01. But still got a 1 minute to go. My current plan is:
Mon - Rest
Tues - intervals (5mins at 15kmh, 4 mins at 12kmh X 3-4 on treadmill)
Wed - Rest
Thurs - intervals (5mins at 15kmh, 4 mins at 12kmh X 3-4 on treadmill)
Fri - Rest
Sat - 25min tempo (85-90% HR) or 5K Time Trial.
Sun - 70 min Slow Run (70%HR)
I was thinking of swopping out an interval for an fartlek run (that'll let me do some speedwork greater than 15kmh). What do people think of that option? Also, I aim to build up to 4-5 intervals. Would it be worth reducing the rest periods between the intervals or increasing the number of intervals?
Also does anyone think I need to change this plan to run faster for the 5K? Would it be useful to add another run on Wednesday?
I'm training so I can do 5k in sub 20 mins. I'm getting there, PB down to 21:01. But still got a 1 minute to go. My current plan is:
Mon - Rest
Tues - intervals (5mins at 15kmh, 4 mins at 12kmh X 3-4 on treadmill)
Wed - Rest
Thurs - intervals (5mins at 15kmh, 4 mins at 12kmh X 3-4 on treadmill)
Fri - Rest
Sat - 25min tempo (85-90% HR) or 5K Time Trial.
Sun - 70 min Slow Run (70%HR)
I was thinking of swopping out an interval for an fartlek run (that'll let me do some speedwork greater than 15kmh). What do people think of that option? Also, I aim to build up to 4-5 intervals. Would it be worth reducing the rest periods between the intervals or increasing the number of intervals?
Also does anyone think I need to change this plan to run faster for the 5K? Would it be useful to add another run on Wednesday?