I’ve set the goal to run a 16:30 5k this year (2024).
After focusing on the marathon for two years it’s time to get back to shorter distances in this summer. In this article I share my thoughts and plans about my upcoming training. It is based on my experience as a runner and endurance athlete for six years now.
I reached the following personal bests so far:
5k: 17:00min (2022) *in a 10k race (35:01min)
10k: 34:36min (2021)
HM: 1:18:32h (2021)
M: 2:58:14h (2022)
STATS 2024 (so far):
RUN: 968km
BIKE: 1733km
GYM: 22h
MY TRAINING STATUS (06.06.2024):
Right now I have established a good aerobic endurance while running 40-60kms in the last weeks. In addition to that I cycle 2-3 times per week (mostly commuting to work) and go to the gym 1-2 times per week.
During the last month I tested my capability in the 5k with two test runs:
5k race in 17:22 on 17.05.2024:
Warm and windy conditions, out of training, first kilometer was too hard.
5k in 17:07 on 10.04.2024:
Test run on the track, out of training.
Before that, I didn’t really do any 5k specific intervals.
THOUGHTS ON THE TRAINING PLAN:
My training starts in the second week of June starting in week 24 and ending in week 36 of 2024. I’m using a 4 week periodization with 3 blocks of training with different focuses:
WEEK 1-4: Building base and speed
Starting with work on both sides of the spectrum. Threshold work and faster speed work to work towards the specific race pace from both sides.
- focus on threshold training (30min-40min per workout
- faster than race pace stuff (200m and short sprints)
- Increasing volume
WEEK 5-8: Increase VO2 max through HIT training
- Increasing VO2max
- hill intervals
- introducing specific intervals at goal pace
WEEK 9-12: Race specific
- extend the length of time running at goal pace
- indicator workouts
- taper and race week
WEEKLY VOLUME:
This volume in addition to commuting by bike should be a good amount of training to reach that goal. So in order to reach that amount of volume I have to keep easy days easy.
WHAT IS NEEDED FOR THE SUB 16:30 5k?
First question before designing this training plan for me was: For what distance am I able to hold the Sub16:30 race pace of 3:18min/k right now in an interval workout?
When I look at my last training 5k race I’m able to hold a pace of 3:25/km. This is my starting point right now for the upcoming interval series starting in week 5.
According to the training race my pace for a 1k rep (5-6 times) interval should be around 3:20. That seems a little bit too ambitious to me right know and will be a very intensive workout. To start with a more realistic workout I will start the interval series with 400m repeats at that pace (maybe slightly faster 3:15 – 3:20) and keep the rest short around 1:30min.
Then my approach will be to increase the distance of the intervals from 400 to 600 to 800 to 1k up to mile repeats. From week 5 on I will do one workout of this interval workouts every week in combination with another HIT workout.
Interval series:
10-12 x 400m @1:18min (1:30′ r)
8-10 x 600m @1:57 (1:30′ r)
6-8 x 800m @2:38 (1:30′ r)
5-6 x 1000m @3:18 (1:30′ r)
3-4 x Mile @5:18 (1.30′ r)
TRAINING IQ:
I don’t like to focus too much on a training plan because life is what is sometimes: unplanned activities, tiredness, high demand in work. Having a training IQ means to listen when your body whispers to you. This means to…
– Skip an interval workout when tired or exhausted (switch to an easier workout or rest day)
– adapting paces in an interval workout
– Eating enough and during a workout if necessary
– skip intervals when already tired (I also use a rep range to leave space for adaption)
TIPS TO CREATE YOUR OWN TRAINING PLAN:
– Where do you want to go? Which workout do I want to be able to run? Search for Indicator Workouts online
– 4 weeks periodization (3 weeks progression + 1 week recovery)
– determine volume increase (how much is feasible for your daily schedule?)
– Ask where do you stand right now? Test when necessary
