keighty (10-25-2015)
Your long runs need to be longer than 4 or 5miles and your speed workouts need to be more than 400s.
If you're looking to improve your 5k time, your long run of the week needs to be 20-25% of your total distance for the week. Why? If your body only recognizes you running a mile or so more than the actual race itself, it won't be able to withstand running about the same distance on a competitive level. The long runs don't have to be fast, and can be a little slower than your regular runs.
If you're trying to keep a better overall pace in a 5k, your workout should be ~3.5miles such as mile, mile and a half, half mile, half mile. with 1-2minute breaks in between each.
It'll be more than your actual race, but the breaks will help, and you can always crush the half miles at the end.
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keighty (10-25-2015)
thanks, ill have to work my way up to 13 miles anyways for my half, and my middle of the week runs are usually 1 mile run, 1 min break X 3 or 4. Thanks! i will start incorporating those into my training, I need new ideas anyways to not get too bored
I reeeeeeeeeallly want to go run today (Sunday Runday!) but its pouring down ran. I don't mind running in the rain, but not a downpour. I also HATE running on a treadmill