I can tell you that I've never even come close to running this kind of distance and my 5k PR is 16:38. I barely crack 25km per week and I also do 0 running from Oct-April.
I think the key is consistency(for me). 20-30 minutes 5x a week is all I've ever needed to hit my numbers. That includes 1 Speed sessions when key races are 6-8 weeks out and 1 hill sessions every week of training (I use a treadmill incline pyramid)
My brick sessions are usually every weekend with 6-8 weeks to my A race. They are typically a seriously HARD first 2KM (10-15s above 5k Pace) then coming down to reality for the second half and holding it as long as I possibly can @ 5K pace.
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"Train so you have no regrets @ the finish line"
I think the key is consistency(for me). 20-30 minutes 5x a week is all I've ever needed to hit my numbers. That includes 1 Speed sessions when key races are 6-8 weeks out and 1 hill sessions every week of training (I use a treadmill incline pyramid)
My brick sessions are usually every weekend with 6-8 weeks to my A race. They are typically a seriously HARD first 2KM (10-15s above 5k Pace) then coming down to reality for the second half and holding it as long as I possibly can @ 5K pace.
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"Train so you have no regrets @ the finish line"
Last edited by:
PushThePace: Mar 30, 17 13:54