Been doing a lot of 5-15k distance running. Some 5 k results below. Best of 22minutes. Just been running steady, sometimes I ran for 40 minutes before the 5km race. Goal is sub 20minutes, but haven’t don’t have enough endurance to maintain that pace.
14298 2014-08-22 5 24:03 04:49 HANDICAP
14069 2014-07-25 5 26:24 05:17 HANDICAP
13772 2014-06-27 5 26:31 05:18 HANDICAP
14256 2014-08-15 5 22.01 04:30 NON-HANDICAP
Parramatta parkrun 23/08/2014 57 62 24:08 55.32%
Parramatta parkrun 17/05/2014 29 38 24:01 55.24%
Parramatta parkrun 10/05/2014 42 50 24:06 55.05%
Parramatta parkrun 03/05/2014 36 41 26:20 50.38%
Parramatta parkrun 26/04/2014 60 76 27:25 48.39%
Parramatta parkrun 19/04/2014 70 91 26:46 49.56%
Parramatta parkrun 12/04/2014 68 85 28:34 46.44%
Parramatta parkrun 05/04/2014 74 104 30:29 43.52%
Program
Monday - 60 to 90 minutes easy, low intensity hops, 1k x 3 4 min k pace
Tuesday - 30 minutes easy, low intensity hops, 500x5 90s
Wednesday - 30 minutes easy, low intensity hops, speed ( repeat 100s 15-13s)
Thursday- 30 minutes easy, speed ( repeat 100s 15-13s)
Friday- 10-15 minutes easy, strides and either 5k or 8 k race.
Saturday- 10-15 minutes easy, 5k race, 2x2k cross country
Sunday - 30 minutes easy, strides
Rest day every 10 days, or less when needed. Been training for 4 months, find it better to have active recovery, other than rest days.