The chart is relatively easy to use:
Decide on your ideal 5K race pace.
Do your training as specified in the columns.
Speed workouts should be the last three (3) columns because they are
at near maximum speed for 800M, 400M and 200M.
Your regular runs should be no slower than 75% effort and no faster
than 85% effort.
For example: An ideal 5K race pace might be 19:00. The regular runs would be no slower than 7: 18 minutes per mile. The speed workouts would be 3:03 for 800 meters, 1:27 for 400 meters and :36 for 200 meters. Any tempo runs would be done at 85% or no slower than 6:36 minutes per mile. |
