Crash Course 5k Training

Time: 65:04
Distance: 14.68k

W/u: 21:56 for 4.47k
W/o: 2 x 200m, 4 x 400m, 1 x 1600m, 4 x 400m
C/d: 15:35 for 3.01k

I came up with a mini-workout designed to get me somewhat accustomed to running 5k pace next Friday in Austin. It's a bit of a crash course in 5k training similar to a crash diet for a bride. It's guaranteed to work!

I ran a long route over to the track and did some light strides as I geared up for this workout. I didn't have specific splits in mind, but I wanted to make everything faster than 3:07/k minute pace. The two 200s at the start were just to get my legs turned over at a pace faster than my comfort zone for 400m.

I started the 400s and was comfortably hitting 72 and 73. My stride felt strong and the lungs weren't taxed. Going into the 1600m effort, I thought if I could have lap splits of 75, 74, 73, 72 it would be a win. I came nowhere close to getting faster each lap and had to pick up the pace after a opening 800m of 2:30-2:31. Fortunately, I was able to recover relatively quickly and have four faster 400m splits during the second set.

Splits (200m jogs):
2 x 200 - 34.90 (72), 34.25 (70);
4 x 400 - 72.48 (68), 73.30 (69), 72.48 (66), 73.53 (70);
1600 - 4:57.97 (86);
4 x 400 - 69.92 (73), 70.42 (72), 69.30 (71), 67.37
27:33 total for 7.20k

Overall, this was a workout bringing me in the right direction. I was never maxed out or even close to red lining it. At this point the goal is just to get the legs used to running at 3:07/k pace or faster and hope the lungs follow.