Faster 5k in 40 days

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2008-05-24 10:54 AM

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Pittsburgh, PA
Subject: Faster 5k in 40 days

My first sprint is coming up and I need to do a 5k in 40 minutes to get my finishers medal.

I've mainly done long-distance running and I've run a half-marathon at 10-minute-miles, so I'm pretty sure I can do it.  But I'd like a little more insurance for race day.

So- in the little over a month I have before taper, should I concentrate only on fast 30-minute runs with some intervals?  Or keep throwing in some long runs.  I need to train hard for the swim and moderately for the bike (which is my favorite).  I would like to run 3 days a week.  Is that enough?

What do you think about following up every ride/ swim with a short run brick?

2008-05-24 6:34 PM
in reply to: #1422930

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Expert
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Glen Burnie, Maryland
Subject: RE: Faster 5k in 40 days
I guess the first question is How recently have you done long distance training?" If you have the fitness to run a HM at 10:00 miles right now I would throw in a day of interval/speedwork, a day of Tempo/Lactate Threshold run and a day of distance.

If you don't have any running fitness now I would stay away from interval/speedwork and work on tempo and distance runs.
2008-05-31 7:28 AM
in reply to: #1423207

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Pittsburgh, PA
Subject: RE: Faster 5k in 40 days
The HM was 6 mos. ago.  My running has declined a little since then but my biking and swimming have improved, so I don't know what that does for my overall aerobic fitness.  I'm pretty sure I could do a 10K now at 10 min miles.  I could finish a HM but maybe I'd be stumbling at the end.
2008-05-31 9:23 AM
in reply to: #1422930

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Media, PA
Subject: RE: Faster 5k in 40 days
If you've run a HM at 10min/mi, you can easily do the 5k in under 40.  Just build your running back up some more and focus on improving your swim & bike fitness so that you get to the run with as full a tank as possible.  No need for any speed work to hit your goals.
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