mile time off 10k training

g2 wrote:

All I want to do is break 5, I dont think its a lofty goal at all. Do you think ill be able to do it.

With a 16:37 5K PR? Absolutely. Just make sure to go through the 800 mark at 2:25 and you should have it in the bag...hammer the last 400m with everything you've got.

I'll be very surprised if you don't pull this off - the only way you won't is if you go through the first 400 at 67.

wow, so much mileage for those times. you're crazy

unless you have terrible leg speed, you've got it. what workouts are you doing? you should do some intervals at sub 5 min pace to get your legs used to the pace so it feels more natural. 400's and 200's. in high school i accidentally did my first mile at 4:49 in the state championships and ended up running a 16:21 5k

You should at least be low 4:50s even with bad speed.

Most people running 16:30's can split a 5min first mile in a 5k if they are too aggressive.

I just ran 5:02. Any body have any ideas how this is possible, it always happens to me with shorter stuff even though I'm only 20. I have not done a workout since before the 10k race which was 6 weeks ago which might be the cause. However, still I have been doing a some strides twice a week. I feel like breaking 5 should still have not been a problem.

I'm 21 and I finished my xc season with a 35:15 10k. After 2 weeks off and 2 weeks of easy runs I only ran a 4:59 also. It's probably because I'm just really slow.

Lol I guess thats my answer too we'll just have to stick to distnace

On the day you ran 16:37 I guarantee you could have run under 5.

But, you haven't done any workouts for 6 weeks...so what did you expect?

Obviously, there are people who can run sub 5 on no training at all. But, compare yourself to yourself.

Also, to maximise your potential in the mile you need to do some very specific workouts that you haven't done. 10k pace workouts won't cut it. Strides help footspeed but don't develop mid distance specific endurance. You need to do workouts such as 3 FAST 600s where you are gasping for air with full recoveries between. You can get more complicated but just that simple addition to your workouts once a week, I believe would get you under 5.

What's your fastest 400m time?

Thanks ya I guess your'e write ive always just ran miles and long intervals because that is what I like and eventhough I knew I could not run nearly as good times as I do in distance, I thought I could run relatively close in mid distance events (such as a 16:37 5k and sub 5 mile). I guess if I want to do well I actually need to dedicate some time to mid d training. Thank you for your input. And by best 400 is 61, iv'e never run it alone though, always in the 4 by 400 after a mile or two mile (when I was in high school)