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I've recently done a marathon and want to start training for a sub 20min parkrun 5k (with occasional 10k race).
My marathon didn't go to plan (4h 07min at Brathay Windermere) but in the weeks before it I ran pbs of 1h 34min 34sec for a half and 20min 19sec for a 5k.
I'm trying to devise a 5k training plan but am confused by many sources. I'd welcome some feedback - I'm most confused about exactly what my hard sessions should be (interval lengths, pace, recovery time etc.) My current plan looks like:
Tue: Session or Easy (4-6 miles)
Wed: Easy (4-6)
Thu: Session or Easy (4-6)
Fri: Easy (4-6)
Sat: Race 5k/10k or Easy (4-6)
Sun: Race 5k/10k or Long (6-10)
with one or two sessions/race per week depending on how my legs feel. I also plan to swim 2-3 times a week and start cycling but am aware that won't impact my 5k much.
My main questions are: Does this look sensible and what sessions (interval lengths / pace / recovery) would you recommend?
Thanks a lot for any help.