FabSwingers.com forum: Any hardened runners on here ?

By *arctegg OP Man
over a year ago

grays

I’ve been running years -5 10 k’s half’s and full

Trained hard for all

I’m now just focusing on 5k and looking at trying a cycle of aerobic stuff . I heard that this is a great way to Spring board into the following year 5k training

My question is what is the best way to do this ?

Do I simply stop all speed work ? Unsure how I’d go about it for the best

Hopefully someone is on here with good info

Thank you

By *ools and the brainCouple
over a year ago

couple, us we him her.

"1k reps"

Speed work helps obviously.

Carry on doing run's upto 10k

But buy doing 1k rep's weekly it'll increase your speed and endurance.

I used to do 10 1k rep's but I was training for significantly higher distances.

Perhaps 5 or 6 1k rep's with a few minutes recovery in-between.

Find out your absolute 1 k max speed.

Then aim at about 80 % of that per rep.

The key is consistency.

No point blasting out the first rep then be loads slower by number 3,

Even controlled pacing.

Every month do a 5k time trial and aim to shave time off or be as close to your best.

Train hard and smart.

Race strong, but always listen to your body don't train through injury and be cautious in the cold weather keep those muscles warm.