sub 20 5k

need some ones opinion ( and help

2 messages
27/07/2012 at 09:04

I have been rnning now for around 2 months, training for 5K and 10K for about a month,

My pb's are 

5K :19 mins (this was with slight asthma)

10K: 41 mins ( with hills) 

my running shoes are like weights old and very low range.

What can i do to improve as i have a race in september.

i have note done any sprints and then walking etc just runnning; does this relly help?

i have been smoking for about 9 years but have pretty much qut now

any help would be great

Thank you) p.s new nike running shoes on monday there so light its unbelevable!

Edited: 27/07/2012 at 09:05
19/10/2012 at 08:47

it's a bit late but this should sort you out

http://the5krunner.com/2011/08/22/5k-sub-20-minute-5k-running-and-training-plan/ 

your shoes will help and you should do some sprints (short intervals) epecially 1-3 weeks prior to your race

 


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