5k programs

[hannahb]

My summer goal is to focus on speed. I was going to make my own program but was wondering if anyone knew of any out there. Or any good speed workouts to share. Aiming for a fast (for me) 5k

[gt7301b]

What kind of weekly mileage are you doing? I liked Pfitzinger's 20-40 mpw plan from Road Racing for Serious Runners. I can email it to you if you want.

[cinco]

Mile repeats are my favorite confidence builder for a 5k. I do 3x1600, with a short jog in between (around 400m), on the road (vs. a track), 5 seconds under goal 5k pace to account for tangents. This is HARD for me, so I only do it a couple weeks before a 5k. On the track I like 1200's b/c I can jog the extra 400 to get an even mile. I'm a little OCD-ish like that.

My plan to get a 5k PR is to run a bunch of 5k's this Summer, but the holes in my plan are time and money, lol.

[shelbyann]

I also like 3 x mile on the track. 12x400 is another good one...try to do them progressively faster and visualize each 400 of the race as you're doing them.

[katinthehat]

The Jack Daniels book "Running Formula" is excellent for coming up with your own plan. It's a lot of work but he's basically the expert on it.

I'm also not all the way through the book but it's an incredible wealth of information and it's a book written for coaches so very useful if you're going the self coached route - Steve Magness "The Science of Running."

[bostonmichelle]

Garmin has 12 week programs on their website. I just finished up the beginner level one and shaved off 3 mins+ from my PR on a 5k. It was a balance of intervals and long runs. I'd definitely recommend it.

[patches31709]

Apr 9, 2014 7:05:03 GMT -5 shelbyann said:

I also like 3 x mile on the track. 12x400 is another good one...try to do them progressively faster and visualize each 400 of the race as you're doing them.

Not the OP but when you say progressively faster, what kind of paces do you mean? Start at a pace 30 seconds or so slower than goal pace, then build up to where your last one is a couple seconds faster than goal pace?

[shelbyann]

Apr 9, 2014 16:52:08 GMT -5 patches31709 said:

Apr 9, 2014 7:05:03 GMT -5 shelbyann said:

I also like 3 x mile on the track. 12x400 is another good one...try to do them progressively faster and visualize each 400 of the race as you're doing them.

Not the OP but when you say progressively faster, what kind of paces do you mean? Start at a pace 30 seconds or so slower than goal pace, then build up to where your last one is a couple seconds faster than goal pace?

Oh, I just meant a second or two faster, nothing that formal! To simulate the finishing kick of a short race. And to make sure I don't go out too fast. Maybe I should have said I try to not get slower.

[boston340]

Apr 8, 2014 20:32:37 GMT -5 gt7301b said:

What kind of weekly mileage are you doing? I liked Pfitzinger's 20-40 mpw plan from Road Racing for Serious Runners. I can email it to you if you want.

If be interested in this if you have it!

[hannahb]

Thanks for the suggestions!

[hannahb]

Apr 9, 2014 19:44:59 GMT -5 boston340 said:

Apr 8, 2014 20:32:37 GMT -5 gt7301b said:

What kind of weekly mileage are you doing? I liked Pfitzinger's 20-40 mpw plan from Road Racing for Serious Runners. I can email it to you if you want.

If be interested in this if you have it!

PM me your email and I can fwd it to you

[gt7301b]

Apr 9, 2014 19:44:59 GMT -5 boston340 said:

Apr 8, 2014 20:32:37 GMT -5 gt7301b said:

What kind of weekly mileage are you doing? I liked Pfitzinger's 20-40 mpw plan from Road Racing for Serious Runners. I can email it to you if you want.

If be interested in this if you have it!

Sure, PM me your email.

[patches31709]

Apr 9, 2014 18:45:13 GMT -5 shelbyann said:

Apr 9, 2014 16:52:08 GMT -5 patches31709 said:

Not the OP but when you say progressively faster, what kind of paces do you mean? Start at a pace 30 seconds or so slower than goal pace, then build up to where your last one is a couple seconds faster than goal pace?

Oh, I just meant a second or two faster, nothing that formal! To simulate the finishing kick of a short race. And to make sure I don't go out too fast. Maybe I should have said I try to not get slower.

Oh I can do that! Thanks!