In January 2009 I started training for 5K races. Below I listed the races I participated in, some records and the training schedule I am currently on.

Races

07-02-10 – 6.835m – 29:30 – 13.90 km/h – Men: 13/26 [Overall: 13/38]
13-09-09 – 4.940m – 20:47 – 14.26 km/h – Men: 25/134 [Overall: 29/248]
05-09-09 – 4.960m – 21:30 – 13.84 km/h – Men: 39/75 [Overall: 43/104]
14-06-09 – 5.000m – 22:25 – 13.38 km/h – Men: 164/840 [Overall: 179/1744]
29-03-09 – 5.000m – 24:20 – 12.33 km/h – Men: 112/240 [Overall: 130/434]

Records

Average speed 5K>: 14.26 km/h [race, 13-09-09, 4.940m]
Average speed 10K>: 13.42 km/h [training, 20-01-10, 10.925m]
Maximum distance: 17.800m [training, 19-05-09, 1:36:19]
Maximum heart rate: 189 beats per minute [race, 13-09-09]
Highest temperature: 34 degrees Celsius [training, 20-8-09, 20:00]
Lowest temperature: -13.5 degrees Celsius [training, 06-01-09, 44:38]

Weekly training schedule

1x fartlek – bursts of speed and periods of recovery. Aim: 6 – 8K
1x threshold – steady pace just above threshold. Aim: 10K
1x 20 minutes flat out (race pace) or 1x ‘hill training’ (two weekly)
1x endurance training below threshold. Aim: 1 hour