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So I've decided I want to get better at running, specifically 2 distances: 5k (parkrun) and 13k (random but this is the distance from home to work cross-country and I'd like to run instead of cycle perhaps once a week).
Assuming I run 3 times a week, what's the best way to spend my time for max improvement? I was thinking 1 long, slow run of 12-15k, one faster 5k run and one 20-30 min session of intervals or hill sprints.
Training wise, is there any benefit to doing to 5k runs at different speeds (i.e. some weeks at race pace, some weeks at a more relaxed pace)? What should I be working at specifically in order to get faster?
bump for the afternoon crowd
Depends where you are now? if you're just starting out I wouldnt bother with the high intensity stuff at all. Just run more and you will get better at it. Save the high intensity till you have a good base.
If your already doing 3x a week then your plan seems about right,
Although 20 mins of HI is quite alot. Certainly in 1 hour with our club coach we dont do much more than 20min of fast running. Most of the time is warming up and down and gentle running in between efforts.
hope that helps
what you're currently doing is fine.
I don't think that a slow 5km will be off much benefit as you've already got a slow 12-15km.
That said, don't feel the need to do every 5km flat out.
Only other thing that I'd consider is to get someone who really knows about running to check your technique and posture. Esp if you start picking up niggling injuries.
Two interval sessions including flat out sprints, I reckon.
Sounds alright to me. Just run that for a while and don't get too bogged down with schedules. Try it for a bit and re-evaluate. I do hill reps when I have a spare half hour, not when the schedule says 🙂
Oh and don't time trial everything, you'll die.
thanks for the advice guys
Did the couch25k program at the start of the year which was my first "proper" running ever. Have been keeping my hand in doing approx 1-2 5ks a month since then (so not much really!) Ride my bike almost every day though and am pretty active otherwise so my general fitness is good.Depends where you are now? if you're just starting out I wouldnt bother with the high intensity stuff at all. Just run more and you will get better at it. Save the high intensity till you have a good base.
My biggest problem with the 5ks at the moment is pacing. Either I set off to fast and have to crawl over the line or I finish with loads to spare. I guess that just comes down to experience though.