active network espn
Active Home | Directory | Community | eteamz | Results | Support Support | Organizer Technology Solutions
Community: Exchange advice in the forums and read running commentary Resources: Personal running log, calculators, links and other tools for runners News: Running news from around the world Training: Articles and advice about fitness, race training and injury prevention Races/Results: Find upcoming races and past results Home: The Cool Running homepage
Cool Running homepage  Search Cool Running Community

Last post: Nov 10, 2009 8:56 PM by lenzlaw RSS
BridgetEsch Amateur
BridgetEsch
23 posts since
Dec 2, 2008
Currently Being Moderated

Nov 6, 2009 12:14 PM

Improving 5K time via speedwork

Hi all,

 

I am looking to improve my 5K time to under 23 minutes - ideally around 22:30.  I have run two 5Ks this summer, both at 23:20 (pushing myself).  In order to shave some time off, I've been adding a speedwork session into my workouts.  I am trying to do it every 5-7 days.  I have done this session the past 2 times and am wondering if I should switch it up a bit.  My next 5K is on Thanksgiving, which means I should be able to get about 3 or 4 more speed sessions in.

 

Warm up - 3 minutes at 6.5

[800 meters at 8.5 (7:03 minute mile), 2 minutes at 6.5 (9 minute mile)] repeat 5 or 6 times

Cool down - 3-5 minutes at 6.5

I end up running between 4 and 5 miles total with the above.

 

A few questions...

- Does that sound like a good speed session to you to be able to bring down my 5K time?  The 8.5 on treadmill is a 7:03, which is a struggle for me to do 800s at, but bearable.

- Any other good speedwork sessions you can recommend on the treadmill (I don't have a track nearby that I can use, and I can't muster up the motivation to do speedwork on the road)

- Based on what I can do above, what do you think my 5K time should/could be?

- How many speed sessions do you think before I start noticing a difference?  I've only done this twice, so I really shouldn't come across as sounding like an expert by any means!!

 

Thanks in advance!!

Bridget

bellsway Legend
bellsway
242 posts since
Jan 28, 2009
Currently Being Moderated
1. Nov 6, 2009 4:54 PM in response to: BridgetEsch
Re: Improving 5K time via speedwork

How about a pyramid on the TM?  Warm up 5 min. then increase your speed 0.1 to 0.2 mph either every 2 minutes or every quarter mile until you can't hold the pace.  Then go back down in the same increments.  If you have time left start your pyramid again changing pace every 1 min.   Finish with a 5 min. cool down.  They say that hill workouts are speed work in disguise.  Try that same workout but instead of changing your speed, keep the speed constant but change the elevation by 0.5.  By doing hills, you strengthen your glutes which gives you more power in the strides.  Good luck!




Plan your run and then run your plan.
HardCoreTrainer Legend
HardCoreTrainer
587 posts since
Jan 7, 2009
Currently Being Moderated
2. Nov 9, 2009 12:44 PM in response to: BridgetEsch
Re: Improving 5K time via speedwork

Speed Work.jpg




www.hardcoretrainingsystems.com
Runnergal262 Pro
Runnergal262
75 posts since
Sep 1, 2009
Currently Being Moderated
3. Nov 10, 2009 8:20 PM in response to: BridgetEsch
Re: Improving 5K time via speedwork

Try threshhold intervals, tempo runs, fartleks (speed play i.e. mile or half-mile pickups) and some Yasso's (800 meter repeats at a goal time) and can't remember the name of them but you run at 80% capacity for a very short distance- maybe 25 feet or so, and repeat several times... add some cadence work (spin cycle for me using RPM's and resistance), add some smart weight work to improve endurance/strength.  Those strategies usually help improve speed for me. Additionally, I have found adding distance has helped me to shave time...maybe it's purely mental that for example I know if I can run 15 miles I can definitely run 13.1 without problems. My best races have been where I go over distance in miles and added the above items noted.

lenzlaw Community Moderator
lenzlaw
7,026 posts since
Jan 18, 2008
Currently Being Moderated
4. Nov 10, 2009 8:56 PM in response to: BridgetEsch
Re: Improving 5K time via speedwork

I think I would work on shorter intervals for the 5K - 200s (~45 secs. based on your current 5K time) and 400s (~1:35).  As HCT said, warmup and cooldown should be longer than you're taking.  It's too easy to pull a muscle doing intervals if you're not well warmed up.  Intervals (the slow part) should be the same as the repeat (the fast part) in either time or distance.  Fartlek is good when you're on the road, usually short pickups, again in the 200 - 400 meter range.  For these you just pick a target down the road and pick up the pace to the target, then go easy for a while.  Another possibility is strides, repeat pickups of 50 to 100 meters/steps, fast and controlled but not sprints, usually done at the end of a regular run.  With strides, and with all these workouts for that matter, work on turnover/cadence and maintaining your form.  That is, don't get ragged just to maintain speed.  You should be able to do all the repeats without feeling completely spent.  If not, you're doing too many or going too fast.

 

Len




We've come this far and it's still the same,
Runnin' out here in the rain.
Just one more mile, if only you could fly.
(Apologies to T. Rush and J. Tempchin, for the paraphrase)

More Like This

  • Retrieving data ...

Bookmarked By (0)