Help with training for a 5k... with a catch.
My school hosts a 5k race every year. I've never trained for it, and have posted times from 20:40 to 22:30 (3 times total). I would like to construct a 12 week training template for it. Race is 10 November, so training should begin 19 August.
What's the catch? I have no desire to completely dedicate every workout of the 12 weeks to the running of this race. And I'd like to break 20 minutes.
Currently my training each week consists of:
2 days Starting Strength lifting
1 day of sprints
1 day of a decent (8 or so miles) SS bike ride
several short walks and bike rides (1-2 miles)
I would really like to keep the SS lifting days (at least once a week) and sprinting day. I can add or subtract SS bike rides as needed.
My initial thoughts (per week):
2 days SS lifting
1 day of sprint work
1 day of longer running (pace work?)
1 day of Crossfit style metcon (max rounds in 20 minutes of something?)
Do any of you more knowledgeable people have any ideas? If it is necessary, I could justify dropping to 1 day of SS lifting a week.
I have no idea how the sprint work and longer running days should be structured to maximize performance for a 5k, so ideas there would be greatly appreciated.