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I'm looking to get my 5k time down to sub 20 from 24 minutes. My home parkrun is in Oldham which is quite hilly with a 60m overall climb shown on the 'mapmyrun' website, so it's probably not the easiest of the parkruns to set a good time. There are flatter locally but the hills seem to be doing the job as I've PB'd my first five weekly parkruns and am now down to 22 minutes. I'm prettty new to the training but understand their needs to be a balance between recovery and intensity, although what that balance is for me I am guessing, so if you have any thoughts I'd be keen to hear. My training looks like this:-
Saturday-Parkrun 5k, then high intensity bike reps 20 secs x 4 separated by 2 minutes, each rep peaks at about 1,100 watts so very intense and cannot walk or talk for at least 10 minutes after. I finish off with a single set of squats at about 80-90kg for strength.
Monday-'HIT' Bike reps as above.
Tuesday-Slow run for circa 30-45 minutes, nice easy pace.
Wednesday-'HIT' Bike reps then 3 x 1km reps on the treadmill each at 3 minute 30 seconds 1% incline, 2 minute breaks.
Thursday-off or maybe very light trot for 15 minutes
It's difficult to taper my training when I'm going for a time every Saturday. I make Saturday the toughest day as it's the furthest from the next Parkrun then take off the Thursday and Friday before race day.