My 5k times have been getting slower recently. I am aiming to get to 21:30 or better. In June I clocked 21:44 then 21:55, a week ago 22:05, and yesterday 22:35. I am wondering whether I am ging out too fast at 4:00/Km as I find that I seem to slow at Km 3,4&5. Yesterday every Km was slower than the previous. Should I concentrate on endurance or speed?
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But in the article there were a few other tips, i've implemented in my training. Always used to slow down in the 3rd and 4th km
So at the end of a long run i have started throwing in a km split at my 5km race pace, the idea is to simulate that 4th km (or in my case 3rd and 4th km when i slowed down)
Last months 5km i did start out fast, not 6%, but it was fast, but i didn't slow down as much (only about 20 seconds) as i normally did.
Only other thing i've done different was the introduction of 1km intervals.
Don't know what training you are doing, has there been any changes to your routine etc.
With respect to the RW article my 1st 1k was about 6% faster, 2nd on target, it was 3, 4, & 5 that were the problem.
That would be my advice, choose to ignore if you like I don't really now what I am talking about.
Good luck
MM
And my treadmill training, when I don;t get bored stupid with it that is, are based around 1km reps. Oh, and I have tried putting it on an incline as well. I got some improvement by doing some weight's for core and lower body, that sometimes helps.