The three key runs each week:
- Intervals - 6-7 x 800m or 5x1000m, with recovery time equal to or slightly less than interval time. Pace around 3:50-3:55/km (based on previous 5k race pace).
Editted - I had this at 3-5x800-1000m, but after my laclustre 5k race I received more feedback from the good folks at RunningMania.com and some blog posters... seems this was not sufficient, and my rest was too long. Also I had them at my current 5k pace, but it sounds like they should be slightly faster by 5-10s. Fixed!
Objective: improve V02 max, which is how much oxygen your body can use.
- Tempo - 5-8km "comfortably hard" (4:19-4:30/km).
Objective: build stamina, ability to hold pace over longer distances
- Long Run - 5:05-5:42/km, slow and long.
Since I have two half marathons planned this spring, I plan to get my long runs >20km in the coming months. This is more than sufficient for a 5k! Hopefully the tempo and interval works pays some dividends and I finally crack 20.