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I want to run a sub 15 minute 5km before i turn 17. Im 15 and 7 months old now. I have pr of 9.03 for 3k and 16.13 for 5km. This is when i was running around 20 mpw. I am a triathlete so 7 hours swimming and 3-6 hours biking depeding on racing. Any help as to how to achieve this. thanks. |
| The Quenton Cassidamius |
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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. |
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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 :) |
| Triathletes |
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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 |
| Great moments |
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I could get you there. I am a successful coach in the Midwest that would love the opportunity. |
| Doogle |
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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? |
| Doogle |
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im from ireland... |
| Triathletes |
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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. |
| Doogle |
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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. |
| Triathletes |
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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 |
| Doogle |
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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. |
| Triathletes |
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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. |
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any chance of an email address? |
| Triathletes |
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ErikTriathlete@gmail.com Here you go. |
| Doogle |
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Thanks, il email you if i ever need any help. |