Thanks for your question Domagoj, Those 400s at 5 min/km a significantly faster than your 5k race pace. The 5K race is one of the most popular road-race events in the world, with millions of runners of all backgrounds and sizes crossing the finish line every year. Indeed, that pace is most likely quicker than your 1k race pace. The hard pace is considerably faster than 5k race pace, but not flat out. Scott, ideally yes. Flex training: For 10 to 15 minutes, do a dynamic yoga series, such as knee hug, low lunge, downward dog, and plank. Yes, the alternating minutes are run continuously. So my best 5k time was 29:45 (5:57 min/km) I was running Interval session: 10×400 (or 2mins) hard, 90 sec rec On 400m I had pace (5:00 min/km), but I was to exhausted to jog for 90 sec, so I was walking for 90 sec. Here in the UK, we are very much a mixed unit country: road signs are marked in miles and MPH. The 1k interval sessions have a much shorter recovery time between reps so you will be carrying some fatigue from each previous rep. Like many races, the time one can achieve categorises a runner. For more tips, like how to warm up before the race, read on. Thanks Scott, That’s great news and thanks for letting us know. On my long runs I have been doing about 7 miles in roughly an hour. Adam, good question. You were increasing by 100% every day, without rest days for your muscles to recover. Ed, That’s great, thanks for the feedback. Because not one size fits all, there are parts of the plan that will require your own concoction. Dynamic is more moving (i.e. Practicing good recovery is also key for optimal racing performance. So, lets revisit the requirements. Repeat. Maybe some people are more familiar with their pace per mile even when running a metric distance. You should do three things: interval training, hill training, and tempo run. Will I be running this in one continuous run, alternating each minute from 5k to marathon pace till I hit 10 on each side or is there a recovery in between? Good luck. Find or devise an accurate, flat 1km of firm, even ground. Here’s a table with very rough predictions of 5k time based on your 1km time. These are important, they still produce a training effect even though they can be done easily. I am new to heart rate monitors and I am wondering is this ok for someone in my age group. Should I slow my pace down, any idea why? To understand what it takes to run a good 5K, let’s make sure we all understand just how far the race is. I’ve added a section ‘Interval sessions’, just above the plan to provide more detail. Given that, your long run pace should be around 10:30 per mile; it’s not crucial exactly, but probably a couple of mins per mile slower than you are currently doing them. Running at 5-minute mile pace, for me at least, is a shock to the system. Begin by setting into a good rhythm, where your breath and heart rate are sustainable. Your time may suffer running on gravel because the gravel causes you to slip a couple inches back with every step.

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