Official sub-17 5k training and racing thread 2014

Ouch, what was wrong with your foot? I hope your have a speedy recovery.

I'm running a HM in less than 3 weeks, shooting for sub 1:18, and my goal by the end of the year is to run sub-17 for a road 5k. I've run 16:25 earlier this year on the track, but my best on the road ever is only 17:20 from a couple of years ago.

Yesterday I did a 8 mile run with the last 3 @ about goal HM pace. Ran the last 3 miles in 5:59, 5:58, 5:54 for an overall 8 mile time of 51:50. I felt pretty good until the 7th mile, which sucked.

Today I did a hilly 7.4 mile run after work @ 6:51 pace.

Nice 8 miler and welcome to the thread. I went to the doctor Monday because my foot was swollen up, and they weren't sure what exactly was wrong. There was puss inside so they tried to drain it but it didn't work very well. It kept getting worse through Tuesday and they decided to do surgery today. Turns out it was a venomous spider-bite and it was killing the tissue in the foot. So they cleaned it out and now there is a 1-1 1/4 inch hole in my foot and I have to get a skin graft tomorrow so the tissue will grow back correctly.

ambitious. no chance at that time, but interested if you can recover that fast. On one month off, I gained 2 minutes on my 5k.

I'll throw my hat in here. Pr is 1849 from freshman year of h.s.! I've focused on marathons for years , 3:14 pb but am done with that now. My main goal is the mile but I imagine it'll translate to a faster 5k time.

2 days ago 4x200 @35

Yesterday I did 5x200 33.25,33.5,30.8,32.5,32.2 w. Full recovery both.

Today planned 4 mile easy and then an acroyoga class.

Been doing alot more core, drills and strides (every day now).

I did a 14 miler coming through half at 13.1 and 19@7:12 recently.

Please, 2 months is plenty time especially considering I am in low-17 shape currently

My more immediate goal, frankly, is sub 17:30 on November 29, assuming my ischial problem heals by November. I am not taking time off or even reducing mileage really, but excluding LT pace and faster workouts in favor of "comfortably hard"/marathon pace/"steady state", long, and easy efforts for the time being. I just went through a half marathon training cycle and ran the race, so I have a lot of LT/10k pace work in my legs anyway, and not enough of the longer aerobic stuff. Based on my last year's 4-mile time, I should be ok going for sub 17:30 (and sub 17:20 isn't out of the question), but sub-17 will not be in the cards until the spring, or even summer.

ok I'll throw my hat in if the thread sticks,

I'm coming at it from a different direction - I'm in my mid 40s and ran 17:22 on the track last winter. I think I have sub 17 in me on a track and I'm aiming for winter track, starting in January to try.

My first workout in that direction was this week: 18 x 200, averaging 39, on rolling hills.

How often skids we post..weekly? 2x800@ 244,240. Full recovery. Felt pretty good. Nice to be running faster again. Acroyoga class tonight

Hey guys welcome to the thread. Post whenever you want to :)

I like this thread. Here's what I did this week and will keep posting in the future.

My PR is 17:56 but I am progressing FAST and would love to sub 17 by the end of the season. I got injured (not sport related) this summer and I was out for 7 solid weeks doing NOTHING but some walking. Slowly getting back and have ran a PR at every cross country meet so far (first year running. I am a senior in HS).

M: AM 5 easy, PM 10x400 at 79s

T: AM 6.5 easy, 3easy + pool run

W: PM 7 moderate

Th: AM 5 easy, PM 6x400 at 79s

Next race: this Saturday.

Hey guys! My goal is sub 17 by the end of the year. PR from 4 years ago is 16 flat, but always been more of a mid D guy (1:52, 3:58). Ran a 5k off of no training 2 weeks ago (18:15), so have a bit of work to do.

Sunday: 5 moderate (700 ft eleveation gain)

Monday: 5 easy

Tuesday: 4 easy

Wednesday: 1 warmup, 3 miles @ 6:25, 1 cooldown

Thursday: 5.5 super easy (9:00+ ran with a coworker)

ran a 20 minute tempo at 6:05 pace over rolling hills tonight - felt too close to a race but that's the tempo pace i have been doing for years - I hope I was just tired.

I'll get in on this as well

Monday: 4.52 miles @ 7'08" easy

Tuesday: 5K race in 17:39, 6.43 miles total

Wednesday: 3xMile @ Threshold (6:14, 6:08, 5:52), 7.17 total

Thursday: 6x800m (alternatingly with an uphill then downhill component) in 2:55, 2:43, 2:50, 2:42, 2:53, 2:42 on at 5 minute send-off

Tuesday's race was a major breakthrough for me, even though it was on a fast course, and my first 400 was 74 (yikes!!)

6:05 seems like a fair pace for a tempo at this point, but I think as winter progresses you'll want to see if you can get it down to the mid 5:50's. For me when I can do that I can generally run sub 17.

What do you guys do your tempo runs at??

Hey guys, I'm going to get in on this. PR is 17:17 from last year. I'm in good mile shape as I just PR'd in that a week ago. Now training for some 5Ks. First one is the 27th.

Had a good transitional workout yesterday. 7x800 with 400 jog rest (2:00): 2:43, 2:44, 2:41, 2:40, 2:42, 2:41, 2:34

Mr_Nobody wrote:

Nice 8 miler and welcome to the thread. I went to the doctor Monday because my foot was swollen up, and they weren't sure what exactly was wrong. There was puss inside so they tried to drain it but it didn't work very well. It kept getting worse through Tuesday and they decided to do surgery today. Turns out it was a venomous spider-bite and it was killing the tissue in the foot. So they cleaned it out and now there is a 1-1 1/4 inch hole in my foot and I have to get a skin graft tomorrow so the tissue will grow back correctly.

That sounds horrible, by the way. Hope it heals fast and you can get back to running. Have you ever been bitten by a spider before this?

BAT wrote:

6:05 seems like a fair pace for a tempo at this point, but I think as winter progresses you'll want to see if you can get it down to the mid 5:50's. For me when I can do that I can generally run sub 17.

What do you guys do your tempo runs at??

well today I did my 20 minute tempo at 6:05 pace on hills and my sub 17 attempt will be on a track, so it's apples to oranges - if I did a 20 minute tempo on a track it would probably be 5:55 or so. I think. I never do tempos on a track - I probably should once in a while.

I've been bit by spiders before but none that were venomous.

Two weeks ago I ran a 17:31 PR on a hilly course, and I today I ran a 5 mile tempo at 6:05 pace on a hilly cinder path. What do you guys think I can run in a flat road 5k at this point?