Hello. I think I currently have a 22:30 5 kilometers. I can run frequently for only these distances (3k,4k,5k). How often can I train and how often do I alternate my distances to improve my stamina the most? I am looking towards a sub 19 minute 5k by the end of October.
Run more
CittkAt wrote:
Hello. I think I currently have a 22:30 5 kilometers. I can run frequently for only these distances (3k,4k,5k). How often can I train and how often do I alternate my distances to improve my stamina the most? I am looking towards a sub 19 minute 5k by the end of October.
Sunday - run 1.5 hours @ 5:30/k
Monday - run 45 minutes @ 6:00/k
Tuesday - run 50 minutes at 5:30/k
Wednesday - pick one of:
a)22 minute threshold at 4:45/k
b)7x1k at 4:00/k
c)12x400 at 90s
Thursday- run 45 minutes progressive from 6:00 to 5:00/k
Friday - run 40 minutes @ 6:00/k
Saturday - run 6 x (3min uphill, 2min downhill)
Skip any day except Sunday and Wednesday as needed.
BREAKING: Athing Mu running 800m in Gainesville on Friday at Holloway Pro Classic
Jakob chugs almost an entire 32-oz sports drink in 6 seconds during interview
Can we talk about how crazy hard this Olympic marathon course is?
Parker Valby is making a FATAL mistake by traveling to Switzerland for "altitude training".
2024 College Track & Field Open Coaching Positions Discussion