key 5k-prep workouts

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tomp

2007-11-12 9:30 AM

Expert

897

Seattle WA

Subject: key 5k-prep workouts

Hi all -

I'm soliciting ideas on key weekly workouts to prep for a 5k race, while only running ~3x per week. I'll also be doing 1 long (55+mi) bike and a couple shorter bikes per week.

I do NOT want to do any long runs (probably will cap it at ~1hr, or ~7miles).

So, what would you do? My current plan would be:

Run 1: 4-7miles Zone1-2 effort
Run 2: track workout: 400s or 800s
Run 3: either 1mi repeats on track OR ~4-5mi tempo run

Edit: 5k is in one month!

Thanks,
tom

Edited by tomp 2007-11-12 9:34 AM

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Donto

2007-11-12 10:04 AM

in reply to: #1049011

Pro

6582

Melbourne FL

Gold member

Subject: RE: key 5k-prep workouts

Based on your 5k goals (log) have you checked out any training plans? Hal Higdon has several depending on your fitness level.

Good luck, nothing like the self-induced agony of a 5k PR!

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Daremo

2007-11-12 10:15 AM

in reply to: #1049011

Cycling Guru

15134

Fulton, MD

Subject: RE: key 5k-prep workouts

One interval day, one tempo day, one long day ........ and add in one easy recovery run after the interval day. I'd go long on the weekend (Saturday or Sunday) at easy pace, tempo on Tuesday and interval on Thursday with your recovery on Friday. Take Monday and Weds. off or throw in some x-training.

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tomp

2007-11-12 12:33 PM

in reply to: #1049097

Expert

897

Seattle WA

Subject: RE: key 5k-prep workouts

Thanks guys. I'll basically aim for a tempo, an interval, and a long-ish. May or may not do a recovery day, or might do it on the bike, depends what I hav etime for.

THanks,

Tom

My Race Log

2007-11-12 1:55 PM

in reply to: #1049011

Subject: ...

This user's post has been ignored.

Daremo

2007-11-12 2:03 PM

in reply to: #1049490

Cycling Guru

15134

Fulton, MD

Subject: RE: key 5k-prep workouts

That's probably the case for all local racing scenes. I have a few "marks" in some of the races I do, or at least faces I've seen before.

But if you don't race a lot, or you've been out of the scene for a bit, then it is hard to judge. Everyone looks fast to me when we line up and I usually get a little nervous then. But that gets sorted out within the first mile when the sub 6 pace weeds out the fasties from the look-fasties.