Training Plan for 5k

Training Advice/Discussion 5k/10k

9 years ago 10/19/2014 11:14am EDT

I just finished my freshman year of cross country and was wondering how I could come back next year faster. My PR is 22 minutes and I'm looking at a long term goal of sub 18. I think what I need to do is improve my endurance. I'm going to work my way up to 60-70 mpw and run that to next March. Then I will start incorporating tempo runs, intervals, hills, and long runs. My question is how should I build my aerobic base throughout the winter so I am running 60-70 mpw. I don't have a lot of talent. I am 5'7", 125 pounds

9 years ago 10/19/2014 12:24pm EDT

re: Zachary Augustine

Freshman HS or college? 60-70 mpw sounds like too much if HS. regardless, build slowly. And don't neglect speed work

9 years ago 10/19/2014 12:37pm EDT

re: Zachary Augustine

I am a freshman in high school. Are you sure 60-70 mpw is to much.

9 years ago 10/19/2014 1:41pm EDT

re: Zachary Augustine

http://www.letsrun.com/forum/flat_read.php?thread=4099287

You said it yourself. Your long term goal... Long term doesn't mean next year. Too much risk of injury and loss of passion for the sport. I've done the 60-70mpw thing. It is a time suck, and invites injury if you ramp too quickly. Impacts other aspects of life too (always tired, achy legs, always hungry)

9 years ago 10/19/2014 1:43pm EDT

re: Zachary Augustine

For that PR and your age, yes that seems too much. 40-50 probably more appropriate, depending on where you're at right now.

Try running every day and build slowly, but keep 1 speedwork, tempo and longer run in each week, without getting anywhere close to killing it on any of them (to start, just go thru the paces even, don't try hard at all). 40mpw example:

Mon - 4mi easy

Tues - Short repeats (eg. 8-10 x 200m track or 15sec hill sprint), 6mi total with warmup/cooldown

Wed - 6mi easy

Thurs - 7mi tempo or progressive

Fri - 4mi easy

Sat - 5mi easy and drills

Sun - 8mi easy, pushing to moderate in 2nd half if feeling really good

9 years ago 10/19/2014 2:32pm EDT

re: Zachary Augustine

I disagree slightly with the crowd here. The mileage you mentioned is about what I ran my sophmore year, and I hadn't been running for any longer than you have been now, probably. You've been at it for a year or year and a half, right?

Two caveats I'll throw in here are that I do best on a program relatively light on speedwork (somewhere between Lydiard and Wetmore maybe) and my main event at you age was 10k, so a little more endurance and less speed required. Regardless of what the other posters have said, I think you initial idea of a big base is right. Hopefully various opinions weigh in here and you can actually get something out of the thread!

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Training Plan for 5k

Of General Interest

This thread has already been deleted.

You have been subscribed.