5K training program-what strenght work needed

[Donald Lee]

Jay,

You should check out Lyle's article series on endurance training. He doesn't go over in detail all the adaptations that occur with endurance training, but he does go over pretty much all the types of training for endurance. And, Barry Ross' stuff has nothing to do with endurance training. And, intervals have their place, but not in the beginning of an endurance program. HIIT, such as Tabatas, has no place in an endurance training program.

[Jay Cohen]

Originally Posted by Donald Lee

Jay,

You should check out Lyle's article series on endurance training. He doesn't go over in detail all the adaptations that occur with endurance training, but he does go over pretty much all the types of training for endurance. And, Barry Ross' stuff has nothing to do with endurance training. And, intervals have their place, but not in the beginning of an endurance program. HIIT, such as Tabatas, has no place in an endurance training program.

Don, you're on the mark. I ran a benchmark 5k in Nov, came in around 22ish, my coach wanted me to dump the speed work and build a good base of anywhere from 25-35 per week of easy running, I'm been trying to build to that, plus keep two days of the 5/3/1 program, along with some rest.

I see speed work coming end of March.

Thanks for feedback.

[Jay Cohen]

Originally Posted by Pat McElhone

An 18min 5k is very, very impressive. That is a solid goal. What is your goal for the strength training?

Have you looked at Pavel's PTP?

Hey Pat, thanks for the kind words.

I'm currently following the 5/3/1 program, training Monday/Friday. My long term strength goal is very basic, 1 x bw Press, 1.5 x bw bench, 2 x BW squat and 2.5 x bw DL. My current weight is 168ish. While these numbers are no way shape or form impressive, in fact, rather "light", I try to maintain a balance with other activities, i.e. running, scuba diving, ballroom dancing, some bike riding, kayak work, little climbing, you get the picture......

So much to do, so little time.

Have a great day.

[Garrett Smith]

Originally Posted by Jay Cohen

Hey Pat, thanks for the kind words.

I'm currently following the 5/3/1 program, training Monday/Friday. My long term strength goal is very basic, 1 x bw Press, 1.5 x bw bench, 2 x BW squat and 2.5 x bw DL. My current weight is 168ish. While these numbers are no way shape or form impressive, in fact, rather "light", I try to maintain a balance with other activities, i.e. running, scuba diving, ballroom dancing, some bike riding, kayak work, little climbing, you get the picture......

So much to do, so little time.

Have a great day.

Good goals, IMO...very similar to my own. I've almost got the squat and bench done, but I'm not trying to do any longer running!

[Steven Low]

Yeah, you can get some decent times with longer interval work.

But you definitely need the endurance work to do anything good with it.

Doesn't look like it corresponds much to your goals though.

[Donald Lee]

Originally Posted by Jay Cohen

Don, you're on the mark. I ran a benchmark 5k in Nov, came in around 22ish, my coach wanted me to dump the speed work and build a good base of anywhere from 25-35 per week of easy running, I'm been trying to build to that, plus keep two days of the 5/3/1 program, along with some rest.

I see speed work coming end of March.

Thanks for feedback.

Jay,

That's a pretty good time to be starting at. I think my best 3-mile time was 21:25 ish, but I was running with a bum knee. You could try doing some light high-rep jumping squats after your regular lifting to develop the elastic abilities of your legs. Verkhoshansky has it in the first 1/3 of his program for 5k-ish distances.