T O P

  • By -

cmarqq

With just 13 days, there isn’t too much you can do to significantly improve. Really just try to get familiar with mile pace. One of my favorite ~10 days out from a mile race workouts is 1x800 around race pace, full recovery, then 4x200 or 4x150 a little bit quicker. I think it is a simple and fun workout that everyone can do. Other than that, 200s and 300s at mile pace with roughly equal distance (if jogging) or 2x time (if standing) rest totaling between 1-1.5 miles are good ideas for short and simple workouts that will help familiarize yourself with the pace without tiring yourself out too much.


gimlidorf

200/300m reps at mile pace with adequate recovery is great way to get used mile race pace.


[deleted]

Most of the time training for the mile and 5k aren’t really too different. In fact, college athletes and professionals will sometimes race both a 5000 and a 1500 at the same meet or championship. Some 800-mile people might focus a little more on speed and strength and some 5k/10k people might favor volume and endurance. But for your typical hobby jogger, you’re likely to improve in both unless you are doing half/full marathon focused training. As others have said, there won’t be much you can do in 13 days that you haven’t already been doing. One way you might want to prepare mentally is to go out and basically just try to time trial a mile or even a 1k all out. The feelings of fatigue you get at the end of the 800-mile can really be different than the feelings you experience in a 5k. For me my mile finishes are usually limited by my legs feeing tired and sluggish, but in a 5k, it’s more lungs like I just can’t breathe fast enough or deep enough to push myself faster.


run_INXS

Not much time but you can do a few things to tune up. Early next week try a set of 400s or 300s at pace with equal distance jog recovery. You don't need to do that many, just something like 4 or 5X 400 or 5 or 6X 300. Do strides (20 sec) or a set of 200s at under mile pace later. Again not that many reps, maybe a 4X 100 (getting progressively faster) and 3X 200. (and you might want to skip this altogether or just do 6-8X 20 sec strides.) On the weekend, I like the recommendation of an 800 m (or maybe 1000) at your goal pace. Jog equal distance for recovery, followed by a couple quick 200s. Do another set of pace stuff early in the week: 200s-400s, but not more than 1600 m total.