Winter Base For May 5K

Training Advice/Discussion

7 years ago 12/01/2016 11:23pm EST

Age is 18.

Height 6'0

Weight 156 lbs

PRs:

400- 57.5

800-2:11

1600-5:09

5000 (road)- 18:38

Goal: Break 17:38

Critique my base plan, please.

Base:

10 weeks easy/normal running all 7 days, 1-2 LT training runs. Hill sprints (10s) 2 x a week with full recovery. 4 days of 4-6 strides. 2 long runs/week. Hill bounding 1/week.

2 weeks crit. Velocity in place of LT (Tinman style 1K repeats), all else held constant.

Periodization:

3-4 weeks target race pace/repetition intervals (random double time trial for 800/1600 in this period)

3-4 weeks repetition and VO2 Max intervals

3-4 weeks target race pace and lactate buffering + capacity (5K time trials/racing myself into shape on weekends begins)

1 week slightly lower volume, same intensity

1 week easier-- TARGET RACE

7 years ago 12/02/2016 12:50pm EST

re: FireinmySoul

Bump. I know the times are bad by your guys' standards but I'd appreicate anything you can teach me.

7 years ago 12/02/2016 2:42pm EST

re: FireinmySoul

Random thoughts while reading:

During your base I don't know if you have to run everyday but 6/7 days or 13/14 days could work as well. Maybe 3 days of strides per week instead of 4. Why 2 long runs weekly? One long and one mid-long?

Other than that it looks like a nice plan.

7 years ago 12/03/2016 4:15pm EST

re: RedBloodSells

7 years ago 12/03/2016 4:35pm EST

re: FireinmySoul

At age 18, if you are talking about serious competitive training, you should not be working on shaving a measly 1 minute off your 18+ minute 5k time. You need to take advantage of your age and simply maximize your volume and see what comes of it. If you aren't below 16 minutes or darn close by age 19 you need to reassess your running "career".

Winter base for 18 year old - run. Run more. Then add some more running. Some days run faster, some days slower. Just run, boy, run. Stop overthinking it.

7 years ago 12/03/2016 5:31pm EST

re: Bond. James Bond.

How gradually should I bump up volume? I have been running seriously for a little over a year, right now I am at 50 MPW. Thanks.

7 years ago 12/03/2016 7:23pm EST

re: Fireinmysoul

You've only been running a year, 50 miles per week is plenty... Especially with a goal of mid 17s. I ran faster with less mileage and slower 400 speed (~60s).

You have all of the ingredients, you'll achieve your goal, just don't overdo it.

My suggestions for your base: every other week do a moderately hard effort during the second half of your long run ( such as 10 x 30s fartleks, or finish with something like a 15 minute progression of 8 min tempo, 3 min 10k effort, then 3 min & 5k effort). Keep those strides to a shake-out level of effort, you'll be getting plenty of stimulus from those 1-2 hill sprints.

7 years ago 12/04/2016 5:09pm EST

re: Bubbadeeboos

Thanks, that gives me confidence. Yesterday was a 12 mile long run with 4 stride esque surges at the end and today was a dramatic 5 mile progression (9:30-6:30) with 6 x (build up from 8-16s) hill sprints post-run. Fun times since the whether isn't too bad. Just have to stay consistent.

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