pace

Question
I'm 35 and 5'8" 135 lbs (17 percent body fat). I've been running a year, and ran a 28 min 5K last year. Then I did a few sprint triathlons this summer and did a 24:30 5K.

I would like to shave about 2 more minutes off my 5K that I will run in about 4 weeks.

Now I run about 8 miles a week and cross train with swimming, biking and a little weight lifting.

Should I drop the triathlon training for these 4 weeks and just focus on running?

The longest run I have done is a 10K distance in training and I only did that twice.

Do you have some tips for a faster pace or is that unrealistic to shave 2 minutes off in 4 weeks?

Do I need longer runs or do I need to increase my mileage per week? Or both? I would appreciate any advice you have.

Thank you.  

Answer
Hi Jill
Yes you should drop the triathlon training and weights till the 5k.I would say chopping 2 min off is going to be a little of a stretch.I wouldn't worry about the time and just focus on maxing out the next 4 weeks of training.Your not going to improve your endurance in this short time so what i would do is include one real hard tempo of 45 min.once a week after a good warm up.I would do 2 speed workouts with 2 days in between and also a  1to 2 days rest from tempo..I would use 3x400,3x800,3x1200 with a full recovery after a good warm up.The other days just 30min of easy jogging for a complete recovery.You really have just 31/2 weeks since tuesday should be your last speed workout for a weekend race and just some easy recovery runs to race day.The workouts are tough but you don't have time except to focus on the 2 things that will give you the most bang which is strength and speed.If you have any questions just get in touch jill.Would love to know how you do.

All the very best

John