Former 1500 runner three years out of college looking to PR in the 5k. Always wanted to sneak under 15:00 and I think that approaches my limits. I was about a 4:00 1500 runner. I am more speed oriented than distance oriented. What are some ideal workouts for a 5k person? I have trouble going beyond 70mpw. 5" 7 128lbs.
breakit wrote:
Former 1500 runner three years out of college looking to PR in the 5k. Always wanted to sneak under 15:00 and I think that approaches my limits. I was about a 4:00 1500 runner. I am more speed oriented than distance oriented. What are some ideal workouts for a 5k person? I have trouble going beyond 70mpw. 5" 7 128lbs.
6 x 1000m at current 5000 pace with 400 jog.
12 x 400m at 3000m pace with 200 jog
6 x 800m at 3000m pace with 400 jog
4 x 1000m at 3000 pace with 400 jog.
What can you run right now?
Haven't ran consistently since college. Pathetic but true.....
did sneak under 15:00 wrote:
breakit wrote:Former 1500 runner three years out of college looking to PR in the 5k. Always wanted to sneak under 15:00 and I think that approaches my limits. I was about a 4:00 1500 runner. I am more speed oriented than distance oriented. What are some ideal workouts for a 5k person? I have trouble going beyond 70mpw. 5" 7 128lbs.
6 x 1000m at current 5000 pace with 400 jog.
12 x 400m at 3000m pace with 200 jog
6 x 800m at 3000m pace with 400 jog
4 x 1000m at 3000 pace with 400 jog.
What can you run right now?
op here wrote:
Haven't ran consistently since college. Pathetic but true.....
did sneak under 15:00 wrote:What can you run right now?
Ah; then I think we know what you need to work on first.
I hate to tell you this, but as a "speed" oriented 1500 whose PR is "about" 4:00, you might have a difficult time breaking 15:00.
Be that as it may, you are going to want to do a lot of over distance tempo work, IMO. The hardest thing for 1500 guys in the 5K (as a former 1500 guy myself) is after the half way point. Doing interval work, even longer intervals like 5x1600, does not prepare you for that. 1500 guys can do 5x1600 at race pace no problem (normally). Better for you is 4-6 mile tempo runs at 5:20.
You could also do something like 2x4000 where the first 2000-2400 is race pace, then the last 1600 is slower as if you were going to keep going to 4 miles.
On top of that, you do need to do the 5x1000, 4x1600, and the shorter 400 and 200 stuff as well. You still need to be able to run relaxed at a fast pace.
Of course, first of all you need to get back to decent shape to begin with. If 70 is all you can do, then you need to build up to that and hang there for 4-6 weeks. However, 80-90 would be better - if you really want to improve enough to break 15:00.
Also if you have not been running much for 3 years or so, then it might take you a couple of years just to get back to where you where.
I know a lot of guys who were college speed oriented 1500 runners in the 3:50 range who never got within 15-20 seconds of 14:00 so like another poster pointed out, you have your work cut out for you. Looks like some good advice here so good luck once you regain your fitness!