g2
mile time off 10k training 11/27/2012 4:57PM Reply | Return to Index | Report Post
I recently peaked for a 10k (65-70 miles a week and most workouts around 10k pace) and ran 35:19. A couple days after the taper and the race I decided to enter a 5k to get the most possible out of my peak and ran 16:37. This course was very flat while the 10k was extremely hilly so it make sense it was a bit better. Its been 3 weeks since the 10k and I signed up for a mile race in around a week and a half. Since then I have been doing around 45-50 miles a week. Now my pr is 5:04 and although I havent run a mile race in around 2 years my shorter stuff is usually week (9:55 3k, 2:55 1k, and 2:14 800 with the above mentioned 10k and 5k prs and a 1:19:30 half). These are all recent prs. 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.
Satellite
RE: mile time off 10k training 11/27/2012 5:15PM - in reply to g2 Reply | Return to Index | Report Post

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.
5kays
RE: mile time off 10k training 11/27/2012 6:07PM - in reply to g2 Reply | Return to Index | Report Post
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
Runner Mass
RE: mile time off 10k training 11/27/2012 6:22PM - in reply to 5kays Reply | Return to Index | Report Post
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.
g2
RE: mile time off 10k training 12/8/2012 3:49PM - in reply to Runner Mass Reply | Return to Index | Report Post
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.
max219
RE: mile time off 10k training 12/8/2012 5:35PM - in reply to g2 Reply | Return to Index | Report Post
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.
g2
RE: mile time off 10k training 12/8/2012 5:40PM - in reply to max219 Reply | Return to Index | Report Post
Lol I guess thats my answer too we'll just have to stick to distnace
molasses runs faster than me
RE: mile time off 10k training 12/9/2012 1:13AM - in reply to g2 Reply | Return to Index | Report Post
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?
g2
RE: mile time off 10k training 12/9/2012 5:34PM - in reply to molasses runs faster than me Reply | Return to Index | Report Post
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)