Endurance Template 5k focus

In the Endurance Template, I was wondering how you would change the conditioning workouts for someone training specifically for a 5k. I currently run a 22:03 5k and wish to improve it. The endurance template seems to be built to improve the 1 mile run, 400m run, and 5k. Would you make any changes to improve the 5k if that is the primary goal?

Thanks

LegitBoss,

I’ve modified the Endurance template for 5k focus twice now with good success in such a short time. Essentially, I just made each run slot more specific to a 5k. The sprints were modified to an 800m repeats, the 1 mile modified to a 5k, and the 5k modified to a 5 miler.

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Thanks for the feedback!

Two questions:

  1. is three times running a week enough volume/mileage for improving your 5k run time given how aerobic the test is?

  2. so how exactly did the conditioning training days look in the context of the program?

Ex) usually the workouts are: every 2min x 20 min sprint 30secs, 35 min run, and run 4 mins, rest 2 min x 3 rounds. How would these change exactly to accommodate a 5k focused program?

  1. It was for me. I averaged about ~15 miles per week. I run this program whenever I need to get my 5k time down. I am usually able to go from ~22:00 to 20:00. However, I made these decisions based on my goals, which were to get faster and maintain strength. If maintaining strength was not a priority I could have structured the template in a way to improve my run time in a shorter period or get better conditioning results. For example, this summer I want to get my 5k time under 19:00, so when I run this program in the summer I will add a fourth conditioning day and probably only do legs twice a week, instead of three.

  2. For sprints I did 800 meter repeat with 1:1 work to rest ratio. For medium days I just ran a 5k @ 8, trying to run a little faster each week. For steady state days I ran 5-6 miles at a slow pace. BTW, this is not based on BM advice. I just looked up running programs to see what they were doing and plugged it in to the template.

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Thank you for the feed back.