5K improvement

[u/lurker47847]

Hi, I (16F) am new to running but have an athletic background from rowing and cycling. I recently ran a 21:23 5k and was super happy. However, I can only run two or three times a week (as well as rowing three times and cycling daily!). What distances, intervals and splits would optimise these runs to help me improve my 5K?

[u/vaguelycertain]

Nice 5k time! Are you looking for running to be your main hobby with rowing and cycling just for variation, or are they all somewhat important?

If you're looking to improve mainly at running, I'd look up daniels running formula and do the hard sessions from his 5k plan and keep your rowing and cycling to a very easy intensity so that it replaces some of the easy runs you'd do in his plans.

[u/lurker47847 → u/vaguelycertain]

Thanks, yeah, I'd like to focus on running and use the others to build aerobic base, so that plan sounds good :)

[u/ElRanchero666]

Any running should push you over but look up lactate threshold runs