| cole13 |
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I'm trying to break 15 minutes in the 5k with 20 weeks of focused training and am wondering if you think high mileage or a lot of quality, fast workouts are more important. I'm a former 15:54 5k runner, but spent half a year running ultras and was then out of running (10-20mpw) for the last few months. I'm more of a strength/endurance runner than pure speed and have comfortably trained at 100mpw before, but can bust out a 55 400 if need be. I'm planning to start at 40mpw starting this Monday. What do you suggest in terms of mileage, workouts, and scheduling? |
| So Sorry :( |
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You want to drop your PR from 15:54 to sub-15:00 on 20 weeks of training after a few months of no running at all following a number of months doing only longer slower distances? I'd say a better goal would be to get back into sub-16 shape. Sorry, but sub-15 is a whole different ball park and you need more realistic expectations. |
| Be smart guy |
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If you need coaching, post your e-mail. Someone, might work with you. |
| cole13 |
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I know it's kind of crazy, but that's how I enjoy running. I'm fine if I don't make it all the way to sub 15 in that time, but I prefer to just give it a go and see what happens. "Be Smart"-Thanks for the tip, the e-mail is colewhitaker13@yahoo.com |
| Keep it moving "Pete |
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Nope, not at all. What's crazy is, slow runners with no coach. |
| cole13 |
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I'm 20 years old if that makes any difference to y'all. Not in college, so it's hard to find a coach. |
| CanRunner |
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Chances are you're going to end up hurt and come no where near your goal. Just like a previous poster said, pick an achievable goal. |
| Go look,, |
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Cole13 Check, your e-mail today. |
| you know its coming |
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I wouldn't say your miles need to be big, just nice and full. None of this 1600 meter garbage. And I do wish you the best of luck. |
| cole13 |
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"Go Look": Haven't received your e-mail yet, but I'm looking forward to hearing from you. Thanks! I'm going to do a 3 mile tempo as a time trial of sorts to gauge where I'm starting at and update this with that time tomorrow. |
| heres the deal yo |
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dude thats do-able in my opinion. just gotta ramp it up right quick. in my personal opinion, i would spend the first 10-12 weeks getting some serious mileage in, and then spend the second 8-10 weeks cranking some speed. but thats just me. yo. |
| cole13 |
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Thanks "Here's the Deal", that's about what I was thinking. Probably 8 weeks of buildup, stay at my high mileage and add workouts in for another 8-10 and then a slight taper. Update: I ran a 3 mile time trial on a dirt road with rolling hills today, probably around 500 feet of gain, and finished in 17:32. Went 9:04 for the first 1.5 and 8:28 for the second. Felt surprisingly comfortable and didn't have to strain to run that time. Just a matter of getting the body used to running hard again. |
| Give it a shot |
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15 x 400 @ 72 (60 secs recovery) 10 x 600 @ 1:48 (2 minutes recovery) 8 x 800 @ 2:24 (3 minutes recovery) 6 x 1000 @ 3:00 (4 minutes recovery) 5 x 1200 @ 3:36 (4 minutes recovery) 4 x 1500 @ 4:30 (5 minutes recovery) 4 x mile @ 4:48 (5 minutes recovery) Do those, then repeat with half recovery, then with quarter recovery. If at the end of the 21 weeks you can run 4 x 4:48 off 75 seconds recovery you've got a shot. Add in a hard 20 minute tempo run on Thursdays and (10 minute marathon pace, 10 x 45 seconds hard w. 60 secs recovery (on a hill if possible), 10 minute marathon pace)on a Saturday. Then just run easy the rest of the week. |
| Coach Carnegie |
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Cole13- E-mail me! I can help you out. |