Will This Work To Improve 5k Time?HELP!?

Question

Mon: 5 Miles Steady Pace

Tues: 5 Miles Steady Pace

Wed: 6x800

Thurs: 6 Miles Slower Pace

Fri: 5 Miles Steady Pace

Sat & Sun: Rest.Or 4 Mile Run

I Run My 5k In 23:30.How long will i have to do this and how much better will my time be in 1 month?

Answer 1

To improve you don't so much have to do a certain distance of running, you need to be working hard. I know that this is happening for me when I'm breathing heavier (you can also check your heartrate). You could probably knock a couple of minutes off your time if you're running 5 or 6 miles and you're working hard for most of it.

Answer 2

Mix up your work outs. Dont always have a set schdule for running because your body will be set into a routiene. keep it fresh. I would suggest checking out some Runner's World books. these actually have some example running schedules to help you out. Do more interval work. like 8  400meter sprints at 1:30 with about 3 min rest in between. THis will built up the lungs and heart. THe long runs are great,, but you should have at leat two 'hard" days a week.  So . i would suggest one "hard" distance day and one "hard" interval day like monday and thursday one week,,, tuesday and thursday teh second... just mix it up.  hope this helps! have fun running!!

Answer 3

I'm guessing you're in Cross-Country...

Well this was my workout for a 5k and it greatly improved my times over the season, plus I had a really great coach who knew exactly what each of his runners needed to do...

(Remember this is a female work out, a guy might need to take it up a notch)

Mon: Track workout (usu. 400s at a 90sec pace about 15-20)

Tues: Easy day 4-5mi. easy

Wed: Race or practice race (5k at race pace)

Thurs: Tempo workouts 6-8mi.

Fri: Easy 3-4mi easy

Sat: Long run 7-10 (tempo/slow) w/ hill work, or a race

Sun: day off

Well, I dont know if this will help you at all, but good luck!