All,
Last week I ran my first 5k. Managed to finish in 25:40 min (8:16 pace). I was happy with this because I never run, my GPP cardio consists of LISS (brisk walking) most weeks, and I only had seven total training sessions over the last two weeks to train. I am currently doing the Strength I template, running on my GPP days, and doing brisk walks on my weight training days. I want to run another 5k on New Years, but I am not sure how to train for it. Here was my training for this last 5k (excluding brisk walks; those are typically 20 min at an incline at 3.5mph):
Session 1: Walk 1:30min Run 1:30 min @6 intervals for 15 minutes total; ran 6 minutes straight to end @6
Session 2: Brisk Walk 3min; Run 10min @6; 3min brisk walk
Session 3: Run 30 minutes @7 (3.17 miles total)
Session 4: Run 43:20 min @6 for 4.11 miles at a 10:30 pace
Session 5: Run 1:05:11 @6 for 6.51 miles at a 10:00 pace and 266ft elev gain
Session 6: Run 30:04 min @7 for 3.27 miles at 9:11 pace and 103ft elev gain
Session 7: Run 20:04min @7-8 for 2.33 miles at 8:36 pace and 66ft elev gain
Race Day: Run 25:43min @8.5 for 3.18miles at 8:16 pace and 147ft elev gain
I do not have any interest in losing my possible strength gains from the template I am currently doing, and I am fine not breaking any state running records or anything lol. I would, however, like to increase my 5k time as much as I can (within reason) while still being primarily a powerlifter. How would someone go about this?
Also, I have noticed that the leg that my sciatica symptoms are in tends to feel wayyyy more fatigued and cramped than my other leg after runs and walks. I assume this is normal for some mild muscle weakness from neuropathies?
Thanks