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|
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
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
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?
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 )
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.
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 )
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.
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.