Consolidation runs. My plan

[StarkeyGo]

I'm trying to get a little faster, my aim is to get to 5k easily within 30 minutes.

So I planned this schedule:

3 runs per week:

Run 1: Fast-paced as much as I can, without hurting myself of course.

Run 2: Intermittent fast running 8 x 1 minute.

Run 3: Recovery 30 min run, at an enjoyable pace.

Rinse and repeat.

Any thoughts?

[IannodaTruffe Mentor]

You might consider a four run cycle, but still keeping your rest days.

You need to spend 75-80% of your running time at an easy conversational pace to continue to develop your stamina and aerobic base required to run further and faster and it is not wise to follow a hard run with a hard run. I am also a great believer that increasing one run per week as your long run gets the miles on your legs quicker than sticking with shorter runs.

This might create a plan that looks more like.

Run 1 Speed run using intervals or fartlek.

Run 2 Easy 5k/30min run

Run 3 Long run increasing weekly by no more than 10% of your weekly total.

Run 4 Easy 5k/30min run.

Every second cycle you could make your speed run an all out attempt at hitting your pb

[Smile23 Graduate in reply to IannodaTruffe]

I like the 4 run plan😁

[StarkeyGo Graduate in reply to IannodaTruffe]

Thank you! Will give it a go. I thought of going for a run today but I’m still in pain from the intermittent running from Thursday. Will go for a walk today and a run tomorrow methinks.

[Jools2020 Graduate]

I’m doing basically what Iannoda is suggesting here (substitute 5K for 4K for now 😂) but having a 4 run cycle is genius - I never thought of that 👍

[SueAppleRun Graduate]

Sounds like a good plan to me

[nowster Graduate]

Sounds like Ian's plan is a good one. Now to get my leg right. 😠