5K Race Report

I raced yesterday in a local park run just to see how my training has been going recently. After taking a couple of wrong turns in the event (only minor impact), I raced to a time of 18:13. I’m calling it a “just under 18 minutes” result based upon the wrong turns. Not quite as fast as I’d like but on the right track to get me back towards a low 17 minute time.

Training This Week

I’m back to Stage 3 training again as the early base work has been done and there’s no requirement for specific speed, strength and economy training. Just back into the harder intervals and always fun threshold runs!! I’ve also switched my running training on Tuesday and Thursday to be in the mornings. This means I’ve then got a bit more spare time in the evenings which is a nice thing to have, plus I’ve had a few interruptions in the evenings which have impacted on the running training so it was the logical step to take.

Training Paces

So given the 5K result on the weekend, should I adjust the training paces? Yes, it does mean I’m not quite as fast as I thought I was but the good news is that it’s a marginal drop in the requirements. Threshold pace drops from 3:46 to 3:51, Interval pace from 3:28 to 3:32…

This Week

My training paces for this week are:

  • Reps: 1min 19secs per 400 meters
  • Intervals: 3mins 32secs per kilometer
  • Threshold: 3mins 51secs per kilometer (or slower)

This is taken from my recent 5K race with a judged time of 17:55 (couple of wrong turns caused a longer time of 18:13).

Day Training
Monday (AM) Swimming

  • 400m warm up
  • 8x50m drill sets (10 sec rests)
  • 7x200m moderate pace (10 sec rests)
  • 4x50m sprint intervals (5 sec rests)
  • 4x50m kick set (15 sec rests)
  • 400m cool down
Monday (PM) Bike – 7 Sets of (20secs hard with 2min recoveries) – Total ride time = 1 Hour 10 Minutes
Tuesday (AM) Running – Maximum of 6 sets of (4mins @ Interval pace with 3min jogs)
Tuesday (PM) Calisthenics
Wednesday (AM) Swimming

  • 400m warm up
  • 8x50m drill sets (10 sec rests)
  • 5x200m moderate pace (10 sec rests)
  • 5x100m moderate pace (10 sec rests)
  • 400m cool down
Wednesday (PM) Bike – Foundation Ride 1 Hour 30 Minutes
Thursday (AM) 40 minutes @ Threshold pace – reduced to 3mins 55secs per km (or slower) due to time/length
Thursday (PM) Calisthenics
Friday (AM) Swimming

  • 400m warm up
  • 8x50m drill sets (10 sec rests)
  • 4x200m fartlek (50easy+50hard with 10 sec rests)
  • 4x50m sprints (10 sec rests)
  • 4x50m kick sets (15 sec rests)
  • 400m cool down
Friday (PM) Bike – Foundation Ride 1 Hour
Saturday (AM) Bike – Foundation Ride 1 Hour 30 Minutes
Saturday (AM) Sets of 400m repetitions pace – no more than 10 sets.
Sunday (AM) Running – Long Easy Run
Sunday (AM) Swimming – Open Water Swim Practice