I'm aiming to run 15min for 5km on the track this summer,my last race was a 3km pb in 8;50,do you think its realistic to intend running that this summer.Also i am interested in knowing times and recoveries from sessions from when people ran 15min for 5km so i can use these times as an aim.
I'd want to be a little faster over 3k but that is in the ballpark.
I have never broke 15 but was in shape to do so comfortably (15:18 second half of 10K). I did 6X1000m with 2min recoveries in 3:02 avg, 5Xmile w/3min recoveries in 4:55 avg, 8X800m w/90sec recoveries in 2:22 avg. 4-mile tempo runs were in the 5:13-5:18 range.
I knew I was in sub-15 5k shape when I could do 4 by mile in 4:45 on the track, one lap slow jog recovery in between each mile.
Message:
I'm aiming to run 15min for 5km on the track this summer,my last race was a 3km pb in 8;50,do you think its realistic to intend running that this summer.Also i am interested in knowing times and recoveries from sessions from when people ran 15min for 5km so i can use these times as an aim.
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First of all congrats for your 3k PB. Sounds like your season going great. With your 3k PB, and assuming you have enough mileage in you, you need 3 weeks of dedication and you will surprise yourself(I am assuming your weekly mileage is 70-90).
As for the sessions, you give a try these:
3x1600m in 4:40 with 2-1/2 to 3 mins recovery
4x1000m in 2:50 with 2-1/2 to 3 mins recovery
2x400m in 65-68 secs with 2-1/2 to 3 mins recovery
3x200m in 30 to 33secs same recovery as above.
I am assuming you got 2 sessions in a week. The second session will be like this:
4x800m in 2:15 to 2:20 with 2-1/2mins recov
6x400m in 65-68 with 2-1/2 mins recov
8x200m in 30-34 with 2-1/2 mins recov
With that I hope to see your time deep into the lower 14 mins soon! It has been proven to work(Ask Kip Kangogo). Good luck.
This is also my benchmark. My 5k PRs have almost identically tracked with my average splits for 4x1600m with 400m recovery jogs.
MVrunner wrote:
I knew I was in sub-15 5k shape when I could do 4 by mile in 4:45 on the track, one lap slow jog recovery in between each mile.
tHANKS FOR THE ADVICE AT THE MOMENT I'M OING 18*400M IN 70,69, NO FASTER OFF 40 SEC.THIS IS WHAT MY COACH HAS ME DOING,HE WANTS ME TO HIT 31:30 FOR 10KM.
im doing 100 miles a week,as im able to handle it and my strength would be my strong point as opposed to speed.
Thanks for the advice.
When I did the following session I knew I was in sub 15 shape.
1600, 1200, 800, 400
3min recoveries
3:55, 2:54, 1:55, 55
Sure enough not long after that I ran sub 15 (12.39 to be exact) for 5k.
Focus on 2:55 or better per 1000 for about 8x1000, 3 minutes rest.
Jason
After years away from track racing, I did some last spring and managed to just get under 15min for 5k (14:56).
In the three months before the race I ran the following sessions.
4x1600m (5:15), 4x400m (71), 4x200m (32) 200m jog between everything.
2mi road race (9:40)
3x3200m (10:40) w/200m jog between
10k in mid 5:50s
10k road race 32:13
3x5k (5:40/mile) w/200m jog between
4x2k (6:28), 4x400m (70), 4x200m (31) 200m jog between everything
2x5k (5:19/mile) w/600m jog between + 5x200m cutdown (33-29) w/200m jog
8x600m (1:45) w/200m jog between
10x1000m (3:20) w/30 seconds 100m jog between
6x1000m (3:02) w/200m jog + 3x1600m (5:35) w/200m jog
2x4k (5:20/mile) w/200m jog + 5x200m (30) w/200m jog
3000m race (8:55)
2hrs including 2x30min @ 5:45/mile
4x1600m (5:08), 4x400m (71), 4x200m (32) w/200m jog between
5000m race (15:18)
5x150m sprint as fast as possible w/250m walk between
4x(2laps over hurdles in lane 3, 110y jog, 330 fast, 440y jog in 2:35/51) + 8laps of alternating hurdles in lane 3/flat in lane 1 in 11:30
Race steeplechase 9:44 + later in the day 10x200m in 33 with 30 seconds standstill rest between
3x(4x400m) in 67-68 w/20 seconds between efforts and 2 laps jog between sets
6x200m over 4 hurdles in 35 w/200m jog
Race steeplechase 9:35
3x(400, 800, 200) in 69, 2:18, 33 w/15 seconds between efforts and 1 lap jog between sets + 3mi in high 5:30s
4x2000m (6:28), 4x400m (72), 4x200m (33) w/200m jog between
1600m time trial (4:28) + 1 hour 5:50/mile
8x200m in 30-32 w/100m jog in 28-30 between
Race 1500m 4:05
2x(1500m, 800m, 400m) w/7-8 min walking and jogging between everything (4:17s, 2:10s, 61s)
3x3200m (10:30) w/200m jog between)
7x200m in 35-32 w/200m jog between
2400m (7:06), 600m jog, 5x200m cutdowns (34-29) w/200m jog between, 1000m jog, 1600m of fast straights, jog turns (5:00--mostly 16.x/21.x)
8x200m in 33 w/100m jog in 25-30
Race 5000m 14:56
Weekly mileages were 85, 80, 95, 56, 89, 90, 88, 74, 91, 64, 90, 66
I had a couple of sessions of short hill sprints with full recovery in there, and long runs of 12-21 miles but mostly ~15 and a few weeks with no long runs.