5k help

[ParanoidAndroid]

I recently ran a 5k(my second). I finished in 23:00, which beat my first time of 23:57. I'm interested in running more, but I focus my energy in the gym and I only run 2/3 times a week. Does anyone have a good 5k plan that will make me faster while only running 2/3x a week and focusing on lifting?
Thanks for the help.

BTW my only cardio now is HIIT 3x a week

[GG300]

You could try Nike Running web site. You sign in for free and then you tell them what distance you would like to train for and when the race is. They will set up a schedule for you based on distance/speed and your level of fitness.

[ODB]

I had not heard about that, I'll check it out too.

[BamaDave]

One good thing to do is pick your target pace for your next 5K race, and then run approx. 5K as a workout, breaking it up into intervals at your target pace with rest breaks in between. You might have to run 0.5 mile repeats at that pace at first with rest breaks in between (a specific time like 1 or 2 minutes or until your heart rate drops back to about 120 bpm) in order to finish, but as you progress, you should be able to go longer on the race pace segments and shorter on the rests.

For a 2/3 times per week plan, I would try for a workout like that each week, plus a longer run to help build your aerobic endurance beyond the 5K distance, even going out to 6 miles or a little more. For a third workout, you could do shorter interval/HIIT routine - maybe 200 meters some weeks, 400 meters, 800 meters. Just try to increase your pace, effort each week... or in the case of the longer run, the distance.

[ParanoidAndroid]

looks like an awesome plan BamaDave.
One question though. Will a long run each week intefere with my efforts in the gym and mucle growth?

[BamaDave]

I doubt it - I think you would have to run even more miles and with more frequency to see a detrimental effect on your muscle growth. Especially if you keep your calories up.