Weeks Three, Four, And Five To A Sub-30 Minute 5K

This five-week plan feels like I just started it. One benefit in training for short races, is that five-weeks goes by so quickly when most of your past training plans are 16 plus weeks.

Week Three

Week Three To A Sub-30 5k

Speedwork: 4×800 Meters at 4:35 to 4:40 I walked instead of jogged in between the intervals

Easy Run: 5 to 6 Miles & 2 to 3 Miles I ran five on Thursday and skipped the 2 to 3 on Saturday.

Tempo: 2 x 1.5-mile tempo at 10 Jog 30 to 45 seconds between each. I walked in between instead of jogging.

Long Run: 8 Miles I ran 7 but meant to run 8. The treadmills at my gym automatically stop when you reach one hour. If you want to run longer than an hour you have to start a new run. Well I obviously have great math skills because I thought both of runs added up to 8 miles but realized when I actually added them together at home, they came to 7. Need to bring a calculator to the gym moving forward.

Cross Training: None I really need to work on this.

Weight Training: One

Week Four

Week Four To A Sub-30 5K

Speedwork: 5×800 Meters at 4:35 to 4:40

Easy Run: Both were for 3 Miles

Tempo: 3-Mile tempo at 10 I fell apart on the third mile of this run. There was some walking involved. I think it had to do with being tired but this workout felt really difficult.

Long Run: Five Miles

Cross Training: None

Weight Training: Two Getting better!

The terrible tempo on Thursday was not great for me mentally. It really made me wonder if there would be anyway I could run a 5K at 9:40 if three miles at 10 felt so difficult. I know some days are just bad and any run would feel difficult, but this one really messed with my head.

Week Five

Week Five To A Sub-30 Min 5K

Speedwork: 2×1-Mile Tempo at 9:40 I did actually jog between the two repeats.

Easy Run: 3/4 Miles & 2/3 Miles I skipped both of these workouts this week. My first race, out of a series of four, was on Saturday and I needed to appreciate the training for this week so I was rested for the race.

Tempo: 6×400 Meters at 2:25 (race pace.) Jog 1:30 between each. This workout really helped with my confidence going into the race on Saturday. After my terrible tempo the previous week, I needed this workout to go well.

Cross Training: Body Flow I always need a good stretch after a race and this felt really great.

Weight Training: Two

Race: 3.10 Miles I will get more into how this went in a post to follow

If you are looking for a great plan to reach a sub-30 Minute 5K, this five-week plan from the June 2012 issue of Runner’s World is a great plan. I have gotten faster in five weeks than I did in a year of half training. It really helped me to push myself. Most of my training has focused on base building for longer distances but spending the ridiculously hot summer months working on a racing shorter distances is ideal. This may be a way in which I focus my time between a spring and fall half moving forward.

6 thoughts on “Weeks Three, Four, And Five To A Sub-30 Minute 5K

  1. Cross training is really difficult to work into a running schedule – I really need to work on that as well! It’s hard when your goal is to improve on running, and it seems like a bit of a waste of valuable exercise time to hop on an elliptical or whatnot.

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