Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Endurance

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 08-04-2007, 10:50 AM   #1
Chris Forbis
Senior Member
 
Join Date: Oct 2006
Location: Greenville, SC
Posts: 836
Default 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.
Chris Forbis is offline   Reply With Quote
 


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 09:09 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator