5K Sub 15 Training

Mileage. 40 miles won't cut it. 12 weeks of 80 healthy miles a week. Don't push the workouts, let them come naturally. After a while you'll notice 72s are feeling like a breeze, then get in the right race and go for it.

First of all build your mileage gradually back up. To reach your potential in the 5K, you'll need at least 75mi/week. Even 75mi is still somewhat low, you'll probably sit somewhere in the 75-110mi/week range. There's just no way around this. Notice I used the word GRADUALLY...

Some quick thoughts on reaching sub 15:

What kind of training did you do to reach 15flat? (mileage, intensity)

What kind of training did you do the years before your 15 flat?

What are your strengths and weaknesses? If you figured that out, take advantage of your strengths, don't obsess too much over your weaknesses.

It is a mistake to train at sub 15 5K paces, when you're currently in 16:xx shape. In my experience this will only lead to injuries and erratic performances. Many people think they need to take the 'BIG STEP' to finally run a sub 15 5k. They suddenly feel the need to step up their training with new (often crazy) workouts, excessive mileage, complex 'functional' strength routines etc. Why suddenly discard the training that got you to 15:00 in the first place?

Run your workouts at 95% instead of trying to destroy yourself being the workout-hero. If you stack up months & months of consistent training, you will run well. In an era of human histroy in which we prize comfort above nearly every other virtue, we have overlooked an important truth: comfort never leads to excellence. Think long term, instant gratification is like a drug: at first they're fun, but they'll kill you in the end. Focus on the process of training, the ebb&flow of running, stress ~ recovery ~ adaptation.

The right kind of practice is a process of repeated tasks that end in failure. You fail and fail an fail again until you finally succeed. Don't settle.

Post of the year

Increase your mileage, and add some doubles!

Do a workout (or race) then after everyone, take 2 easy days which can consist of single easy or recovery runs or even double days with a recovery run and then an easy run at night! If you have the time, throw in some strides on the days that you don't double.

Your mileage just isn't enough, I am a 3200 and 1600 runner, I'm a sophomore and I am averaging about 35-40 miles which I don't think is even enough for me.

Seneca wrote:

The right kind of practice is a process of repeated tasks that end in failure. You fail and fail an fail again until you finally succeed. Don't settle.

I agree with most of your post, but what do you mean by this failure comment? You need to be carried off the track after workouts?

Actually, this is very simple. Since you know which training got you to 15:00, just repeat that training - and I mean exactly the same workouts and volume - and you'll be in 14:59 shape sooner or later, as long as you keep yourself healthy.

Have you raced anything else on the track recently?