Originally Posted by metrocard
37, you can build off that, I'd say in 4 weeks you can get to 30:00

Try This

HIIT - 15 minutes on the treadmill
2 Minutes of Walking (3.0-4.0)

1 Min of Running (6.0 - 8.8)
30 Sec of Sprinting (9.0 - 12.0)
30 Sec of Walking (3.0-4.0)

Repeat 7 times

Monday - HIIT
Tuesday - Long Distance Run (5K)
Weds - Jumprope (15 minutes)
Thursday - HIIT
Friday - Jumprope (15 minutes)
Saturday - Long Distance Run (5K)
Sunday - Off


Try that two weeks...let me know if it helps improve your speed on the 5K.
Thanks metro! I'll implement this and see how it goes. One thing i'm worried about is how i'm performing in ball on Tuesdays and Sundays. I'm glad that Sunday is an "off" day but I think I need to take one on Tuesday as well because I was fried for my game last night and played awful. Aside from that I think this program is great. Do you think i'll be fine with this modification? :

Monday - Jumprope (15 minutes)
Tuesday - Off (basketball)
Weds - Long Distance Run (5K)
Thursday - HIIT
Friday - Jumprope (15 minutes)
Saturday - Long Distance Run (5K)
Sunday - Off (basketball)

Just as a note I also do Leg Workouts on Monday (back squats, extentions, calf raises) and Friday (front squat, box jumps, glute ham raises). I like the idea of jumprope on these days as extra "plyo" work.