The sub-20 5k dread-thread

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Huntsman Oct 2015 9:03pm, 16 Oct 2015 2,404 posts	0 Huntsman Fartlecks are quicker sections within a run. Intervals are more structured. 10x200m with 200m jog recoveries for example.
Fenland Flier Oct 2015 10:46pm, 16 Oct 2015 94 posts	0 Fenland Flier Thanks Huntsman, then I guess I've been doing intervals then and not fartleks. A warm-up run then intervals with a cooling down run home. I started doing 1 minute intervals then increased my fast reps to 2 minutes with 1 minute recoveries. that was as far as I got over about 5 weeks before races and recoveries. Now I want to build up my distance again for a potential spring marathon and will now do intervals twice a week with one long run weekly. Thanks for the advice and I hope I can make something of it.
falcarius Oct 2015 9:18pm, 17 Oct 2015 83 posts	0 falcarius This is a target for me once I do tomorrow's marathon.
SM6 Oct 2015 7:42am, 18 Oct 2015 333 posts	0 SM6 FF - I'm far from an expert but if you're running 3 times a week you probably don't need 2 interval sessions. Just vary the time/distance of the intervals you do each week, 5-6x1km or 3-4x1 mile at just roughly 5k pace would be something to aim for. But alternate longer reps with shorter very fast stuff, we occassionally do 24x40s reps on the track. That's not fun in the slightest! falcarius - Good luck with the marathon. I guess the extra fitness from the long distance training will help you break 20, but for some reason I never have went sub 20 during mara training! Although that was probably more to do with my local parkrun being a slow course (I'm confident in saying it costs me at least 45s on a flat course) than marathon training slowing down the shorter speed.
Arjin Oct 2015 8:58am, 18 Oct 2015 199 posts	0 Arjin I've generally used hill work for my speed sessions over the last couple of years. Would anyone suggest they are more/less efficient in reducing 5k time, or another bulding block that is as useful as any other?
Huntsman Oct 2015 11:03am, 18 Oct 2015 2,408 posts	0 Huntsman Nothing wrong with hill work. For reducing 5k times I would think speed work in the form of intervals and increased easy mileage to help your aerobic system is difficult to replace.
Arjin Oct 2015 11:31am, 18 Oct 2015 201 posts	0 Arjin Thanks Huntsman. Just about to start back from a couple of months off due to an ongoing achillies issue (nothing to do with all the hill work!!!) It'll be interesting to see how I get on as all my pace has gone at the moment. 1k repeats here we come!
RichHL Oct 2015 7:04pm, 18 Oct 2015 10,250 posts	0 RichHL Nail your 800m or 1k reps at a pace considerably quicker than your target 5k pace. Stay warm and have long recoveries of up to 7 minutes to bring your heart rate right back down. Get used to the feeling of speed and working hard. This may not be possible now that the weather is cooler but if you're on a track then pull your sweats on to stay warm. That ought to help. If you do your reps at your 5k pace or just slightly more quickly then you should reduce the recoveries considerably to 60-90s and walk around to stop yourself seizing. I'd do this session about 10 days out from my target race just to check that the pace is right. If you're falling off with each successive rep then the pace is too hot for you. Re-assess and adjust your pace so that each rep is consistent. Use hills to build strength. Hills are your friends. They just want you to be strong.
Huntsman Oct 2015 7:14pm, 18 Oct 2015 2,412 posts	0 Huntsman If you're going to do mile reps then keep the reps at race pace with 5 min jog recoveries.
SM6 Oct 2015 7:17pm, 18 Oct 2015 334 posts	0 SM6 Surely if it's a true race pace, and not intervals ran as fast as you physically can (I know I'm bad for this!) you should be looking at doing them off fairly short recoveries?