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The Smogon 5K Challenge
- Thread starter Bad Ass
- Start date
Well my goal was 25 but I plateaued at 25:32... But I decided to work on building distance too, im now at 8k in about 48min so on track for an hour 10k. But I've worked out for me variation keeps me motivated so ill also do some interval stuff as well just to keep it all mixed up. So even though I "failed" this some good still came out of it :)
syrim
1x1x1x1x1x1x1x1x1x1
If you want to run a faster 5k I suggest doing this on a weekly basis.
Day 1- 35-45 minutes at what YOU consider a strong but manageable pace-
2-repeat 800s OR miles OR any kind of interval/speed work
3-40-55 minutes at a good pace
4-35-45
5-speed work
6-long run
7-rest
This is a good balance of speed and mileage for a 5k, and it gets maintains its difficulty because its based in time run not mileage. Look up speed workouts, there are a ton.
Day 1- 35-45 minutes at what YOU consider a strong but manageable pace-
2-repeat 800s OR miles OR any kind of interval/speed work
3-40-55 minutes at a good pace
4-35-45
5-speed work
6-long run
7-rest
This is a good balance of speed and mileage for a 5k, and it gets maintains its difficulty because its based in time run not mileage. Look up speed workouts, there are a ton.
Username: goatee
Gender: M
Age: 36-50
Current 5k PR: 17:41
Goal Time: ^^
Gender: M
Age: 36-50
Current 5k PR: 17:41
Goal Time: ^^