I started my 10K Training today. I have been working hard on pace for 5K for the past few weeks by doing 5K interval training. It has been working really well on increasing my pace and allowed me to achieve a few Parkrun PB’s.
I attempted 7K at lunch time today and was happy with my run which I did at an average pace of 6:05/Km.
Damien
Well done! How does the 5k interval training work?
Mine is the killer K approach. I start with a light jog to warm up. Then I split a 5K run into 5 segments. Initially I started by running 1st, 3rd and 5th kilometres at 6 min/Km pace and recover by running the 2nd and 4th kilometres at a 7 min/Km pace. Then when I was comfortable at running the full 5k with those intervals I changed to a fast 5:30 min/km pace and a 6:30 min/Km recovery pace. Now I’m doing 5:15 min/Km and 6:00 min/Km intervals.
As a result I’m now comfortable at running sub 30 min 5k. Last Wednesday I did a 28:02 5K Training run.
I was doing this on a Monday and Wednesday evening and Parkrun on Saturday. I’m now adding 1 long run per week at an easy pace.
Damien
Thanks for that comprehensive reply Damien. That’s really impressive progress. How long it was taking you to run 5k before you started implementing the 6’/7’?
I was away from running for a few months last year due to a back injury. I started again in September and worked back to 5K in about 35 mins. I then didn’t run in December at all. So started back in January. I was running 5K in a 7 min/Km average in 35 mins.
I also call the 5K interval sessions the Pain Train 🚂. Choo Choo! 😢😢
But pays off with Parkrun PB’s so, Choo Choo! 🚂😀😀😀
Damien
Good luck with the training, sounds good so far, long easy runs build stamina. 😊
week3run1 ✅. 3 x 17 mins with 1 min walks. 
