5k Training- Week 2 Sprints
I ran my sprints last night. 2×800, 2×400 and 2×200. I walked half the distance between each sprint. So when doing my 800m I walk a 400m then start the next 800m. It is about perfect to catch my breath and be ready for the next sprint. Last night I ran the following times.
800: 3’05
800: 3’07
400: 1’22
400: 1’27
200: 0’35
200: 0’37
According to the workout I am loosely following for a 7’00 goal pace (21:44), I should be doing 0:53 for a 200m, 1:45 for a 400m and 3:30 for a 800m. The good thing is that my times are pretty close to each other with 2 to 5 seconds difference at equal distances. The bad news is I think I am running them too fast. Or maybe not I just don’t know this it is a bad think to be running these faster then I should be. Despite running these faster than the pace to be running a 7’00 mile there is not way right now I can run a 21 minute 5k. With my best time being 24′ and some change that is pretty far off of 21 and some change.
But my question to the coaches and people that know more about running is should I throttle back on my sprints and run them slower or keep them faster and try to keep the pace the same? Post a reply if you can help me out.
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Blogging geek Dad that loves to do long runs, ride his bikes, partake in frosty beverages, listen to live music, watch movies, hike high into the mountains, and hang out with his family doing any of the above. Oh, and write code late into the wee hours of the morning. 
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What you are doing looks pretty good. You will want to get your volume of the speed days up to 5000 total meters. You may also consider 3x mile repeats at just under goal race pace with 3:00 rest. Your rest periods should not allow for a full recovery. 3:00 is the max rest period for most 5k workouts.
Thanks for posting Shoe. You make a good point about the rest period between sprints. I shouldn’t catch my breath all the way between sprints. That should really increase my capacity running a little winded. For my shorter (under 800m) sprints I want to get to the point where I can jog between them and not walk. Maybe slowing my pace to the point I can jog between sprint is a better than running all out and then walking between them?
It is really hard for me to try and pace myself or even know what my pace is really. I kind of just run it. I need to get to the point where I have a general idea of my pace. This would really help me in the first 2k of my 5k races I think.
I really like the idea of the 3x miles at race pace. That will really help me.