Forums >Racing>Goal of sub 19 minute 5k
VO2 max intervals today. Supposed to do 6x1k @ 5k pace with 2 min jog. I cheated a little. First, I arranged my intervals so that I was with the tail wind most of the time. Second, I took a longer break just before the 6th interval I probably am not ready to run 6:15 pace for my upcoming 5k. But I want to try any way. So, I was shooting to run at that pace today. My paces were 6:13, 6:13, 6:12, 6:24 (getting tired and with strong head wind), 6:21 (just tired), then a longer break and I ran 6:08 pace for the last k. This is a pretty tough workout but in 2 weeks I am supposed to do a much tougher one: 6x1200m @ 5k pace with 2 min jog. Total 11 miles.
Nice job gcklo! I love stats so running is my sport. I am nowhere near your level at this time. I did 4 miles on the treadmill last night in 31:28 shifting between 7-8.5 mph every half mile or mile. I am feeling good while increasing mileage but not ready to attempt much speedwork yet.
Just want to bump this thread up a bit. Anyway, finished the week with 74.4 miles after today's 18+ miles long run with 14 @MP. For those 14 miles, I averaged 7:14, with the slowest mile (1st mile) at 7:19 and the fastest mile (last mile) at 7:05. Overall, it was a good week, but pretty tough. Next Sun, I will run my 1st 5k of the year. Hope to get around 19:30 or so, but not sure if I am ready.
gcklo, Those look like Pfitz workout's. What marathon are you training for? You're doing the 18 week plan right? I'm training for Boston with a quazi-modified 12/70-85, where I 1) Don't run on Monday's and 2) Don't run doubles. ...
I'm ready for tapering yesterday. It seems I've been training for a marathon since last June. Since I did 18-week Daniels' for Chicago 08. Then one week off into HADD training for Houston, then four days off then into Pfitz 12/70-85 modified. I'm looking forward to a break. I don't think I'll start fall training until August, and hopefully get into NY. I'm actually thinking of doing some Daniel's 5k training to get some speed up for some shorter summer races.. The midweek 15 milers are getting tiresome. Only one more of those... Also, I seem to get wiped out running anything over 20 miles. My 22+ miler from Sunday seemed to wipe me out. What corral are you in? Whats your goal time?