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Hello all,

I just started the max strength and HIC part of base building.

I planned to do fast 5s (or fast 3 km in the beginning) and 600m (maybe 400 m) resets.
But now I will run in 5 KM charity run on June, 21st. Some guys at work needed somebody
to complete a team and they somehow persuaded me to register.

What should I do to adapt my HIC to this? I thought of doing a fast 3, a fast 5 and maybe
60 to 90 min LSS a week. Bit more endurance would be good, and tempo runs for
3 KM and 5 KM should be as specific to the event as it gets. Or should I keep the sprints
to get faster?

I am quite slow, last HIC session had me at 7:13 min/KM. I think I should be able to keep that for
5 KM, so I aim for a time of around 35 min for the run.

uwewhttp wrote:Hello all,

I just started the max strength and HIC part of base building.

I planned to do fast 5s (or fast 3 km in the beginning) and 600m (maybe 400 m) resets.
But now I will run in 5 KM charity run on June, 21st. Some guys at work needed somebody
to complete a team and they somehow persuaded me to register.

What should I do to adapt my HIC to this? I thought of doing a fast 3, a fast 5 and maybe
60 to 90 min LSS a week. Bit more endurance would be good, and tempo runs for
3 KM and 5 KM should be as specific to the event as it gets. Or should I keep the sprints
to get faster?

I am quite slow, last HIC session had me at 7:13 min/KM. I think I should be able to keep that for
5 KM, so I aim for a time of around 35 min for the run.

The 5km race is primarily aerobic. It's also a fairly specific goal. I recommend keeping 80% of your training long and easy (LSS) and about 20% should fall into the speed work category (tempo runs). Going off your current ability and timings you're looking at Green protocol if you want to put a label on it. You could roughly break it down into 2-3 LSS runs (45-60 minutes, slow + within HR) and 1-2 temp runs per week. For tempo do roughly 20 minutes close to your edge, about 80-85% of max HR. Don't worry about sprints for the 5k.

Since your 5k is way above 20 minutes, using Fast5 for tempo work is going to run too long considering your current abilities. Hence the 20 minute tempo instead.

Thanks für your advice. I am going to try this.

uwewhttp wrote:Hello all,

I just started the max strength and HIC part of base building.

I planned to do fast 5s (or fast 3 km in the beginning) and 600m (maybe 400 m) resets.
But now I will run in 5 KM charity run on June, 21st. Some guys at work needed somebody
to complete a team and they somehow persuaded me to register.

What should I do to adapt my HIC to this? I thought of doing a fast 3, a fast 5 and maybe
60 to 90 min LSS a week. Bit more endurance would be good, and tempo runs for
3 KM and 5 KM should be as specific to the event as it gets. Or should I keep the sprints
to get faster?

I am quite slow, last HIC session had me at 7:13 min/KM. I think I should be able to keep that for
5 KM, so I aim for a time of around 35 min for the run.

I probably wouldn't change a thing. BlackPJ's take is spot on, if you are looking to go all in on developing your 5K. However, it seems to me that you are are just going out to run this race on a lark, to have fun with your buddies from work. I would stay the course in my training, finish the base build as planned, and have fun finding out how hard you can push yourself on race day. Enjoy the fact that you are now in good enough can go out and do a race with your friends, whatever the time. If you really like the 5K race experience, you can then take steps (along the line BPJ suggests) to build your training around that priority.