Subject: RE: 'Couch to 5K' to '16 Wk Oly' Based on your logs it's hard to tell what (if any ) background you currently have in the othe sports. As you have just finished the couch to 5k, I am going to assume that you have been doing little, if any, training in the other disciplines. As such, I would say go with the short, medium, long runs until you at least find out how your body is going to deal with the added stress of swimming, biking and running.
Also, for your shorter runs you can do as the previous poster mentioned, however I would avoid ramping speed all the way up to 5k pace except for very brief periods. If you are going to do some speedwork, you would probably be better served waiting until the beginning of April to start those. For now, you can probably use the short run to focus on drills (leg turnover, pickups, strides, etc ) and the medium runs for some tempo work (faster pace continuous effort but still not race pace ) and the long run for long slow distance.
Hope this helps,
Shane |