I am hoping to run a 17:30 5K this upcoming season. I was wondering if anyone had any good track workouts to do for a 5K. Also, I was wondering what pace I should try to do my 800’s at? Thank you guys and girls for the view.
Jamie
Rather than shooting for a pace that will bring you a pre-determined result, try a pace that fits where you find yourself at any given point in your training. Example: According to a number of European studies, one of the most effective track workouts would be 5 x 3:00 at your best mile pace. How to determine the latter? On week one, go to the track, warm up well, do some striders and perhaps a couple of 200s at a fast, but controlled pace. Stretch some . . . and then run 1600 meters as fast as you can at a relatively even pace.
Let’s say that you run the “test” 1600 in 5:20. That pace would take you to the 900 meter mark in 3:00 . . . so, the next week, do 5 x 900 meters at your mile pace. Start each new repeat on 6:00, which will give you about three minutes rest between repeats.
Repeat the 900’s workout every other week for the next month (do some other form of speed on the weeks inbetween), then begin the cycle over again by running your fastest even-paced mile. Chances are, you will run a faster mile the second time around, and then your 3:00 repeats will take you beyond 900 meters.