Re: Re: good 5k workouts

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#28002

wsuraiderwi
Member

Just did a great workout yesterday that was specific for 5K training.  I will outline it below, it simulates the actual race conditions and gets 3 miles at a hard pace:

2×400 at 3K pace (200 active recovery after each)
2X600 at 3K pace (200 active recovery after each)
2×800 at 5K pace (400 active recovery after each)
1×1200

I was recovering from a half marathon that I did on Sunday and am probably in 16:30 to 16:45 5K shape.  This was done with a group (10 or so of us) so our times may be a bit faster than the prescribed pace.  My splits were as follows:

400s-74,75
600s-152,153
800s-238,236
1200-354