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Wednesday 22 May 2013

Sub 20 min 5k plan: Built for Speed

This is the schedule Coach Steve has given me to speed up my 5k and 10ks and ultimately the marathon. I'm (very) relieved to say that Week 1 is complete!!

Sub 20 5k plan:

 Week 1

 Tues: 5 x 4 minutes at 10k pace with 1 min recovery (aim for approx 6:30-6:45 miling)  then 5 x 2 minutes at 5k pace (aim for approx 6:20-6:30 miling with 1 min recovery
Wed: steady 7 miles in 7 min 30 miles
Thurs: 5 miles with middle 3 miles at sub-7 min miles
Fri: rest
Sat: parkrun 5km or hills
Sun: slow hour
Week 2

 Monday: 5M easy or rest
Tues: 6 x 90 seconds at 5k pace with 30 secs recovery then 6 x 60 seconds at mile pace with 1 min recovery. straight into 1M at 10k pace
Wed: steady 8 miles in 7 min 30 miles
Thurs: 5 miles with 3 miles build up run miles of 7:30, 7:00, 6:30
Fri: rest
Sat: parkrun 5km or hills
Sun: slow 75 mins

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19 comments:

  1. dk_know22 May 2013 at 14:28

    I love it when a plan comes together... I'd like to do something like this, (if only so I can make a spreadsheet of my schedule) but running with a running club means I generally get a good range of running workouts :)

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    1. mia79gbr24 May 2013 at 13:39

      Do it, do it! Make a spreadsheet with different colours and dates and add post-it notes! I bet it'd look cool! And we all know the more details the better with running stats! :)

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  2. Unknown22 May 2013 at 14:31

    WOW- you are going to be flying! (Even faster than you were already :))

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    1. mia79gbr24 May 2013 at 13:40

      I hope so!! I am SO determined to try and nail sub-20 this year!! C'mon lady - sub-24 is on the cards!!!

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  3. Anonymous23 May 2013 at 12:00

    This is like a dream schedule for me. Can't wait to start doing more like this once I've built my stamina back up.

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    1. mia79gbr24 May 2013 at 13:41

      I was really daunted when I first got it - just didn't think it was possible. But every session I manage to do is a confidence booster ... so I'm more positive about the next one! :)

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  4. Mary23 May 2013 at 13:07

    Once my ultra is over in June I want to build up my 5k time with the aim of achieving a Sub 25m 5k. I've never even seen a plan for training for a 5k before but this will hopefully help me put something together so I can see my times improve!

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    1. mia79gbr24 May 2013 at 13:42

      I love how we're doing this from opposite ends ... my eventual dream would be to do an ultra!! :)

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  5. Runista31 May 2013 at 15:18

    This comment has been removed by the author.

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  6. Anonymous31 May 2013 at 15:21

    Thanks for sharing it. Is it only for two weeks or you then repeat it? I'm just think if 2 weeks are enough to improve...
    I'm training for Ultra so loads of miles on tired legs rather than speed work but I have one 10K coming up and would like to improve my time so I will definitely add some your session instead of my morning runs. Evenings are for long distance running :)

    Thank you!!!

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    1. mia79gbr5 June 2013 at 10:02

      An ultra? How exciting! Which one are you doing? I was going to repeat this schedule but I've been given weeks 3 and 4 now so I'll pop those up today. I've already found a difference in my speed - it's not so difficult to chage up a gear - my legs know what to do now. I just need to do a parkrun to test out my new found speed!!

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  7. Anonymous5 June 2013 at 10:19

    I'm doing my first Ultra in October - Royal Parks Ultra marathon. Sounds like a good plan for improving PBs. Great, will have a look at the weeks 3 & 4 once you upload them and will try to add it to my training which currently consists only of long distance runs, swimming and cycling. I think the short but fast runs will help me too. Thanks for sharing :)

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    1. mia79gbr12 November 2013 at 23:47

      I'm so sorry! I missed this comment!! So … how did the Ultra go?? I heard that Royal Parks was a toughie but a goodie! How did you find it?

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  8. Unknown12 November 2013 at 14:34

    Hope your plan worked for you; the closer you get to 20 the harder it gets! A good base nicely built followed by lots of fast stuff and threshold stuff should do you well. FWIW here's my plan: http://the5krunner.com/2011/08/22/5k-sub-20-minute-5k-running-and-training-plan/

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  9. mia79gbr12 November 2013 at 23:51

    Ooh thanks for the link! Really like the look of the plan. Will have to sit down with a nice cup of coffee and have a good look at your blog! Thanks for that … always nice to have something juicy and interesting to read!!

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  10. Unknown4 January 2014 at 00:26

    Had some more thoughts if you considered HR based training? http://the5krunner.com/2014/01/03/5k-simple-hr-heart-rate-based-sub-20-minute-running-and-training-plan/ . How are you doing 7 months on with the plan?

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    1. mia79gbr5 January 2014 at 00:36

      Ooh thank you!! Love a good post to read! I'm on paces for the next ultra and marathon but after April, it is something I am looking at doing. Several friends have switched to this with great success and I'm well aware I'm running my long slow runs too fast to get the maximum benefit form them.

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  11. Unknown14 October 2017 at 11:42

    what is your PB now? just curious.

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    1. mia79gbr2 November 2017 at 09:24

      I dread to think right now after sitting around in London for the last 6 months! :) Probably should get a speedy parkrun done before the end of the year to set a benchmark for myself. 5k PB is 19:57 set at the end of a triathlon but I haven't knocked in a sub-20 official parkrun. Maybe that should be 2018 target! :)

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