Ok.
I'm a freshmen, and I've run a 17:20 5K this year. The thing is, I think my training should reflect sub 17 performance.
My training
- 1 workout a week
- 40/45 miles total a week
So, my question is, how do I break 17 minutes in a race? How do I run a 17 minute 5K?
5:28 pace for 5 kilometers oughta do it.
Want to get in shape? If you’re not regularly exercising and want to start running, your first steps—literally—should spent be walking. Walking, and running, are two of the least expensive and most convenient ways to get fit, lose weight, reduce stress, and improve your quality of life. And we can help you start walking, get in shape, and stick with it, without getting hurt.
Before you get off the couch, take these steps to get into the habit of regular exercise, and lay a solid foundation for your running life. (Already running or regularly working out? Skip ahead to How to Start Running.)
Get checked. If you’re over 40, or have a family history of heart disease or other health problems, see a doctor before you start a regular exercise program.
Walk, then run. Though some people dismiss “walk†as a four-letter word, it is the most effective way to develop the fitness you need to start running comfortably—without getting hurt. Walking puts your legs and arms through the same general range of motion as running, but without the same impact on your bones and joints. The walk should be brisk—not a race walk, but not a window-shopping walk either, says Steven Blair, professor of exercise science and epidemiology and biostatistics at the University of South Carolina.
Start small. And build slowly. The idea of "starting an exercise routine," can seem daunting. It doesn't have to be. Begin with a 15-minute walk. Feeling good? The next day, do it again. If you're feeling strong, add five or 10 more minutes. Work up to 35 minutes by the end of the week.
Ok I'll bite
-Give some more details...what makes you think you're in sub 17 shape right now?
-Do more workouts than just 1. Start with one tempo run (5K pace plus 30 seconds) and 1 race pace workout.
-16:59 is running 5:28 per mile. If you can't go to the track right now and pump out 1000m intervals at 3:24 COMFORTABLY, then you're not ready
-The optimal race strategy would be to go out at about 5:25 and try and even split. If you're really in sub 17 shape this should be painful but realistic.
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Strava thinks the London Marathon times improved 12 minutes last year thanks to supershoes
Is there a rule against attaching a helium balloon to yourself while running a road race?
Clayton Murphy is giving some great insight into his training.
NAU women have no excuse - they should win it all at 2024 NCAA XC
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these
2024 College Track & Field Open Coaching Positions Discussion