Speed training for 5K and 10K this summer

My Life as a Runner > training > Speed training for 5K and 10K this summer
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This summer I signed up for a few 5K and 10K races, now that I am not running a Stockholm marathon. I am hoping this summer of shorter distance will help me with marathon in the fall or winter, whenever I decide to run. I might even want to run a half-marathon before a full. I’ve been doing intervals with Track team, but there is no structure and I might benefit from it if I built one. So here it is.

I made this 8-week program aggressive, because I KNOW that there will be days that I will be skipping the training and go for drinks and dinner or weekend get-away (Kylie concert coming up!) or whatever, which is fine. I will try not to worry about those. BUT, I will try my best to stick with this schedule.

The first 3 weeks is meant to get grasp of good speed, so I scheduled 200s on Thursdays and try to remember the pace the following Sunday. I should target 35 – 40 seconds each 200 and 80 seconds for 400s.

The following 5 weeks are going to be tough weeks. More repeats and longer distance. Sunday practice interval may become different from this, since I will be running with others. But as long as I get the total mileage and pace, I should be fine.

The last week is going to be a bit easier, because of Pride Run. Hopefully, I won’t do stupid things, such as falling on staircase, and will stay healthy.

My tempo run pace should be about 6:30/mile (30 seconds slower than my 5K pace). If I can maintain this pace for 40 minutes, that’s great. But for a 5M Tempo run, including warm-up and cool-down, I won’t be running for 40 minutes; more like 20 minutes. Even that, I will have traffic lights and hills, so it will be difficult to keep that pace. But that’s what I shoot for.

For weight training, I will continue doing core stuff, plus will start incorporating barbell squat/explosive-jump squat and deadlift.

For a motivator, here is what Runner’s World Magazine’s training calculator says about my potential marathon finish time based on my 5K and 10K times. 2:57:26 for my 5K time of 18:32 and 3:02:09 for my 10K time of 39:36. Oh my!

BTW, I have no idea how I can fit discus and shotput workout in here…

Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
Weight
5M Tempo
5M Hill
8 x 200
Weight
10M
5 x 400
2
Weight
5M Tempo
5M Hill
9 x 200
Weight
10M
6 x 400
3
Weight
5M Tempo
5M Hill
10 x 200
Weight
10M
7 x 400
4
Weight
5M Tempo
5M Hill
4 x 800
Weight
10M
8 x 400
5
Weight
5M Tempo
5M Hill
4 x 800
Weight
10M
9 x 400
6
Weight
5M Tempo
5M Hill
6 x 400
Weight
10M
10 x 400
7
Weight
5M Tempo
5M Hill
6 x 800
Weight
10M
12 x 400
8
Weight
5M Tempo
5M Hill
4 x 800
Weight
Rest
10K Race
1 Comment
  • ben m
    May 12, 2011

    That’s some training schedule! Make sure to leave some time for having fun!

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