Sub 15 for 5km before i turn 17

Increase your mileage and focus more on running while going for sub 15. Unless you are really good at the triathlons I would suggest switching to running as you show some serious potential for distance running. I think sub 15 is very achievable if you put the work into it.

hopin 2 make national triathlon squad in may and race a few european junior cups next summer if all goes well so il stick to triathlons. i have enough time to put more effort into my running im just not sure how to achieve the time. I Am willing to put in the work though :)

When i ran sub 15 min, i was running quite much.

Around 30 - 60 miles a week off running

200 - 325 miles on the bike

And 15 - 25 miles off swimming

Depending upon where we where during the season.

You should increase your running too a level, that you feel you can put in the necessary mileage. With out skipping mileage and time spend, swimming and cycling.

this is an example week during the winter

Mon: 10k ( 7:00 )

Tues: 3*500 4*400 5*300 6*200

( 1:26 - 68 - 48 - 32 )With 3 min serie rest and 60 sec between intervals.

Wens: 8*1000 ( 2:52 ) 500 m jog in 2:30

Thurs: rest

Fri: 6 miles ( 5:30 ) + 8*200 ( 30 ) 60 sec rest

Sat: 10 miles Alterning pace ( 6:30 - 5:15 )

Sun: 15 miles 6M ( 6:30 ) 4M ( 6:00 ) 3M ( 5:30 )+ cooldown and warming up off 1 Mile

I could get you there. I am a successful coach in the Midwest that would love the opportunity.

triathletes, that seems like a very hard week for winter? what would you be doing during summer, do you keep at a high intensiy all year round? how many hours did all that training come to?

im from ireland...

This was my heaviest week during my winter.

it was two weeks before i ran my pr in the 10k in a single race.

in the summer it looks more like this:

Mon: 6 mile recovery run ( 7:00 mile )

Tues: 3*5*300 45 sec ( rest 60 and 3 min )

Wens: rest

Thurs: 6*1000 2:45 ( 3 min )

Fri: 10 miles 5:45 + strides

Sat: 7 - 8 miles 6:30

Sun 3*2 miles 9:00 rest 3 - 4 min

between 40 - 50 miles average.

Intensity is high.

The monday and friday and saterday are brick workouts. Directly running off the bike.

what kind of swim pr's do you have? ive upped my mileage for this month with a few tempos and next month il start track sessions and il see how that works.

i, am retired now but.

I have competed for 12 years as a pro in triathlon.

raced in the years 1992 until 2004.

Still competing, for fun.

But not any where near the level i was, or the level you are now competing at.

My pr's during a triathlon where:

1500m swim 18:01

40k bike 53:22

10k: 30:40 ( 28:58 for a course that was to short )

Swim pr's

100: 55:04

400: 3:58:68

800: 8:24

1500: 16:18

Running:

3000: 8:04:34

5000: 14:04:03

10k road: 29:26

Cycling: only road and cyclocross. mainly during winter, and some road race in the spring and fall, to keep a little intensity in the off-season.

I hope you have a great coach, that will help you achieve your full potential.

Hope that you make the national team!

Wish you all the best.

Greetings

Erik van der Linden

thanks a million, its great getting advice from someone who has been at the top level :) no coach but my training partner was 2nd in the national series this year with a stress fracture so hes helpful.

If you need advice or want to discuss things, you are always welcome to contact me.

Also a common thing we did was a 20k TT at the end off the winter season. Too test how good our shape was.

My pr's from swimming and running where also set after a strong and solid winter.

All the track races where done as a test.

I mabye could have ran a little faster, but not sub 29.

Back then i almost always had the fastest running split.

any chance of an email address?

Here you go.

Thanks, il email you if i ever need any help.

So how are you going still doing well in triathlon and track running?