Thought I'd take advantage of the collective knowledge on this site to try to come up with a decent training schedule.
My goal is 2.5km in under 10 minutes. Currently....I don't really know what I do 2.5km in, I'm guessing about 15 minutes.
This is for a physical test for a job. I have to do it in 12 minutes or less, but would much prefer to do it in 10ish.
So, what kinda training schedule should I be looking at? Spacing of rest days? Average miles? Fast/Slow breaks?
Any advice is welcomed! Thanks!
Oh, I did some searching but didn't really come across a thread that answered my questions. If there is one previously made please point me in the right direction!
I would think that concentrating on running shorter faster runs would be the best thing for you.
I would probably suggest a series of two mile runs to prepare you for this.
As far as a training schedule goes, alot of that would depend on your fitness level, and what type of running experience you have.
Just a shot in the dark...run every other day.
2 miles hard one day, rest the next...
Then, you can maybe do a timed mile every two weeks or so, and see how you are progressing.
i dont know if this helps, but there are lots of exp runners here that can help u.....
if no base then run 2-3 miles a couple of times a week, then i'd reduce the milage and add speed work. still keep one long steady run a week though.
fartleks and intervals for speed work, sprint up moderate hills is a nother good speed work.
and remember you NEED recovery days. that recovery day is where the improvement is made in conjucion with recovery meals.