Sub 16:30 5k

Rising Senior in HS wrote:

Hi I have been averaging 45-50 miles per week this summer and was wondering if I'm on the right track to a sub 16:10 5k

M.1.5Up 5 mile tempo 6:25 Average 2 down

T 5 easy miles (7:50-8:10 pace)

W 6 -7 miles 7:20 pace

Th 2 up 4-6x 400 @68 1:30-2:00 recovery4 down

Fri 6 -7miles am (7:20 pace) 3 -4 pm

Saturday 10 miles 7:50 pace

Also how much does the heat affect my paces. All my runs are usually done in 74-77 dew point.

This is the most I have ever ran in a summer The last few summers I didn't care much and ran 4 -5 mile runs 5 days a week at a really easy pace.

Prs: 16:55 5k

1600-4:34

800-2:04

3200 only ran once 10:11

you want to run a sub 16:30 our sub 16:10?

I'd say is just a matter of time for you to break 16:30, as your 800/Mile/3200 are way better than your 5k PR.

however, to be honest, i don't like your training plan. At least not the week you described. 4-6 x 400 is more a 800/1600 indicator than 5k. Also i don't think your result (68 resting 1:30-2:00) indicate anything for 5k. You lack aerobic capacity and that's why your other PR's are way better than your 5k PR. Judging exclusively for your PR's, one can say you will break 16:30 and even 16:10, but judging by the week you described, i'd say it might not be now.

When I was in 16:00 shape I could easily run 4-6 400m @ 68 resting 1:30 minutes. I used to run 10-12 resting 60s @ 69, or 15 @ 73 resting 45s, or even 20 @ 76 resting 30s. I don't see how you would be doing those.

from the other side, you have the same 800 PR as I do and about the same in the mile, so you surely have the potential to even break 16.

Yes I am definitely not an aerobic person. If I wanted to I could do 8-10 of those 400s @ 70 seconds but since it's so early in season I only do a little bit. This is the most aerobic training I have ever done. Last XC season my longest tempo was 3 miles and majority of our workouts were 400 or 800 interval with long recovery after each. Like one of our workouts was 10x400 with 2:30 recovery and I would run 64-65 just so I could get benefit out of it. All of our easy runs were between 8:00-8:30.

The bad news is your aerobic capacity seems lousy; the good news is your aerobic capacity seems lousy. You can address this.

50 mpw is just fine for your stage and goals, even though some here will tell you otherwise. A 10 mile long run is OK. Overall you should stand to do your recovery runs a bit quicker.

Five miles tempo is a great workout, but 6:25 pace is pretty slow for a 4:34 miler or someone looking at a 16:30 5k. Surely you can do this at 6:00/mile or faster?

4-6 400s is not that much of a workout when you're running it at your mile pace with 2:00 rest. You should be able to do 10 of these at 69-70s on 1:30 or even 1:00 rest. Start by doing them at 75s if you have to, whatever you can hold for 10-12x with 1:30 rest. You will progress.

Good luck!

I ran a 6:00 pace before during track season but in the summer I struggle to average 6:20 because of of the really high dew point in my area.

Bump

Rising Senior in HS wrote:

Bump

Not much left to say. You have potential, but you really need aerobic base. Most important thing I can recommend to you is consistency. Don't take any unplanned days off unless you are sick of course, but even then, just a cold run through it. Build that aerobic base and you'll be good to go