What would it take? Provided the 15 min 5k was off about 70 mpw, and 2 workouts a week for 7 months of the year the other 5 months had about 1 workout/week. Long run of 15 miles. Average pace for most runs was 7:50. Some fast ones averaged 6:00 pace on tempo days.
The mileage is solid for a freshman but you're running far too slow. You need to slowly build up year after year and definitely speed up your runs. Increase your weekly mileage average by 10 miles per week, per year. Freshman - 70mpw, Sophomore: 80mpw, Junior: 90mpw, Senior 100mpw. Long run should should increase in correspondence with that up to 18-19.
The average pace needs to come way down. You're pacing yourself like a 16:45 runner rather than someone running 15:00, trying to work down towards 14:00. Your recovery runs can be 7:15-7:30. Most runs should be in the 6:15-6:45 range. 6 minute pace for a tempo? That's not even close and needs to come way down. Longer tempo's should be 5:35-40, with shorter, faster tempos in the 5:20-25 range. These obviously need to get faster as your time improves.
Don't jump into 80mpw at 6:20 avg pace next week. Gradually increase the mileage over time while making adjustments to your training paces.
Source: Ran 15:00 freshman year, 14:00 senior year.
How fast should the long runs be?
also, thanks for the sincere answer, I wasn't expecting that.
I don't understand why you are questioning if this is possible. Do you think sub 14 senior guys start off as sub 14 guys as freshmen?
Good point. What do they normally start off at freshman year? Is it 15 min or faster?
The first guy's response is good, but it's a long shot in any case. Too slow or not, 70 mpw is significant and if you've been training at that mileage for a while, it might be hard to improve a full minute more. For a typical guy who runs a PB of 14:00 as a senior, I would probably expect a PR of 14:20-14:40 as a freshman. That doesn't mean that a 15 flat freshman can't do it, but you'd be an outlier.
Only been training at 70/week for a year, last year was about 60-65
The distance sprinter wrote:
What would it take? Provided the 15 min 5k was off about 70 mpw, and 2 workouts a week for 7 months of the year the other 5 months had about 1 workout/week. Long run of 15 miles. Average pace for most runs was 7:50. Some fast ones averaged 6:00 pace on tempo days.
Yes you should be at your mark well before your senior year just by your natural maturation.
Do not listen to the advice to increase your mileage! You are already at serious risk of breaking down due to injury with your current mileage.
Increasing from 60 to 70 miles will not necessarily improve your performance in fact the Law of Deminishing Returns theory as per Jack Daniels proves that. In fact your performance could decrease.
Your aerobic capacity is already good but now you need to work on speed endurance.
Do not follow advice and training designed for adults you are still too young.
Read the Encyclopedia of Youth Running.
Good luck
Are you saying that you think I shouldn't increase my mileage as I get older? We've already established that I am probably running slower than most people around my same skill level (that may not be the correct term but you know what I mean). Do you really think I am at a BIG risk of injury? Also, no one said my mileage was too low, many just recommended slowly increasing the pace over the next year, which seems like a good recommendation.
the distance sprinter wrote:
Are you saying that you think I shouldn't increase my mileage as I get older? We've already established that I am probably running slower than most people around my same skill level (that may not be the correct term but you know what I mean). Do you really think I am at a BIG risk of injury? Also, no one said my mileage was too low, many just recommended slowly increasing the pace over the next year, which seems like a good recommendation.
You should increase the amount of tempo and race pace mileage. Don't waste your time and risk injury by increasing the amount of easy mileage. Easy mileage is not what makes you a better 5k runner. Pace work and tempo work are important. Stick to lower mileage unless you stop improving.
It is all about specificity.
Eh oh wrote:
For a typical guy who runs a PB of 14:00 as a senior, I would probably expect a PR of 14:20-14:40 as a freshman. That doesn't mean that a 15 flat freshman can't do it, but you'd be an outlier.
If you only improve your 5k time by 20 seconds after 4 years of solid training, then something is wrong. You should expect 45-90 seconds improvement for 5k.
Coach G wrote:
The distance sprinter wrote:What would it take? Provided the 15 min 5k was off about 70 mpw, and 2 workouts a week for 7 months of the year the other 5 months had about 1 workout/week. Long run of 15 miles. Average pace for most runs was 7:50. Some fast ones averaged 6:00 pace on tempo days.
Yes you should be at your mark well before your senior year just by your natural maturation.
Do not listen to the advice to increase your mileage! You are already at serious risk of breaking down due to injury with your current mileage.
Increasing from 60 to 70 miles will not necessarily improve your performance in fact the Law of Deminishing Returns theory as per Jack Daniels proves that. In fact your performance could decrease.
Your aerobic capacity is already good but now you need to work on speed endurance.
Do not follow advice and training designed for adults you are still too young.
Read the Encyclopedia of Youth Running.
Good luck
He's in college.
45-90 seconds seems high to expect without spectacular training for someone already at 15:00, and it's actually 3 years, because freshman year is over.
yuh wrote:
45-90 seconds seems high to expect without spectacular training for someone already at 15:00, and it's actually 3 years, because freshman year is over.
15:00 to 13:59 = ???
You aren't very good at math are you?
a 61 sec difference? Is that what you are pointing out? My reply wasn't to the OP.
lfkfk wrote:
Eh oh wrote:For a typical guy who runs a PB of 14:00 as a senior, I would probably expect a PR of 14:20-14:40 as a freshman. That doesn't mean that a 15 flat freshman can't do it, but you'd be an outlier.
If you only improve your 5k time by 20 seconds after 4 years of solid training, then something is wrong. You should expect 45-90 seconds improvement for 5k.
A lot can happen over the course of a college running career. Between freshman year and graduation, a college kid might simply stagnate for no apparent reason; might struggle with stress and/or lack of sleep; might get repeatedly or badly injured; might find a new interest and lose motivation; might get into booze/weed, etc. For many reasons, it is very common to see only modest improvement, especially if the kid was already well-trained beforehand.
yuh wrote:
a 61 sec difference? Is that what you are pointing out? My reply wasn't to the OP.
My mistake, I went back and read what you wrote. I get it now.
Eh oh wrote:
lfkfk wrote:If you only improve your 5k time by 20 seconds after 4 years of solid training, then something is wrong. You should expect 45-90 seconds improvement for 5k.
A lot can happen over the course of a college running career. Between freshman year and graduation, a college kid might simply stagnate for no apparent reason; might struggle with stress and/or lack of sleep; might get repeatedly or badly injured; might find a new interest and lose motivation; might get into booze/weed, etc. For many reasons, it is very common to see only modest improvement, especially if the kid was already well-trained beforehand.
Which is why I said solid training. If you are missing training because of injuries, that isn't solid training. Your training will have gaps. I don't know why you brought up alcohol or finding new interests. That has nothing to do with my post.
No one in college is a kid. They are full grown adults.
Agreed