My Journey From a 17:30 5K to a 15:30K. Follow along, contribute, bash, or just ignore.

Well done on the race, good time. Daniels says it's equivalent to 17:17. If the shin/foot only hurt on one run, maybe it's nothing?

wilmisth wrote:

Well done on the race, good time. Daniels says it's equivalent to 17:17. If the shin/foot only hurt on one run, maybe it's nothing?

Thank you. I appreciate your support in this thread.

Last week or so of training:

7 miles easy

7 miles easy

7 miles easy

Workout: 4 x 1 mile w/ 4 min. rest ( 5:45, 5:44, 5:42, 5:46)

Day off- Rest foot

7 miles easy

Beginning of phase II. Next four weeks focusing on V02 max stimulus. Planning on striders at least once a week after easy run to maintain quick turnover.

Bump this one up.

This thread is erily similar to myself. Im 33, I think im in 17:30 shape, trying to get a lot faster and im racing a mile next week.

It sounds like you ran a 1600 and your mile time would be 5:04

before I get too old wrote:

Last week or so of training:

7 miles easy

7 miles easy

7 miles easy

Workout: 4 x 1 mile w/ 4 min. rest ( 5:45, 5:44, 5:42, 5:46)

Day off- Rest foot

7 miles easy

Beginning of phase II. Next four weeks focusing on V02 max stimulus. Planning on striders at least once a week after easy run to maintain quick turnover.

Do you have a long term plan to increase average weekly mileage? Seems to me you're missing a lot in terms of endurance and aerobic adaptation by not running enough miles. Basic speed doesn't seem to be a huge problem as you can run 75s laps for a mile. But not for 12 and a half laps. I'd be running doubles of easy mileage, getting your average weekly mileage up over 80 per week and while doing that, not worrying about any perceived loss of speed.

This thread is erily similar to myself. Im 33, I think im in 17:30 shape, trying to get a lot faster and im racing a mile next week.

It sounds like you ran a 1600 and your mile time would be 5:04[/quote]

It was a 440 yd track

Another giver of +1 wrote:

Do you have a long term plan to increase average weekly mileage? Seems to me you're missing a lot in terms of endurance and aerobic adaptation by not running enough miles. Basic speed doesn't seem to be a huge problem as you can run 75s laps for a mile. But not for 12 and a half laps. I'd be running doubles of easy mileage, getting your average weekly mileage up over 80 per week and while doing that, not worrying about any perceived loss of speed.

That's actually my biggest project. Increasing mileage. But I don't want to do that recklessly and/or by neglecting speed. So my overall plan is to add on to runs and workouts as the cycles go by. Just how much how soon is something I'm leaving for my body to decide.

Know what? Eff it, I'm also 33 but a tad slower, 17:47 in April this year and 16:44 April 2014 and have had a numerous number of non-running related injuries since then. I am still injured currently with a broken rib and wrist, but will contribute to this as soon as I am on the horse again. Race ya to 15 buddy. Subbed.

before I get too old wrote:

This thread is erily similar to myself. Im 33, I think im in 17:30 shape, trying to get a lot faster and im racing a mile next week.

It sounds like you ran a 1600 and your mile time would be 5:04

It was a 440 yd track[/quote]

When exactly are you hoping to break 15:30 for the 5k? I do wish you luck. I hope to break 17:30 before the year ends myself. I have only 2 years of running on my legs. I'm 29, Never ran or played sports in high school or college. Smoove gives some really good advice on here.

I dealt with shin pain and extensor tend. And it's a pain for short term. Most cases it's from having laces too tight and not properly stretching them after your runs. Either loosen or relace your shoes. Ice your shins after every run. And stretch your shins out as well as your calfs or they'll be next to tighten up. Good luck to you and I'll follow along with your thread here.

jtface wrote:

J.S - Are there workouts that don't require specific paces that will help me as a beginner trying to break 19 minute 5k? You haven't commented on my thread :(

Here you get a comment! Congrats!

To know what paces to run and what to do more to fast develop you just have to take contact with me at FACEBOOK. There I have a group called " COACH J.S...DANCAN....middle- longdistance runners best training. " There you can see all the great runners I coach or have coached up to now during just 2 years. Then if you want me to coach you,you just ask,okey?

COACH J.S

The Magic Wizard :) :) :)

Same boat, man. Good luck! Sub 16 is always in the back of my mind and I am always on the borderline fitness wise, but I never tailor my workouts toward 5ks, so I'm always in like 16:20 shape.

COACH J.S å ä ö wrote:

Then if you want me to coach you,you just ask,okey?

For free or at a cost?

Depends on how good you are!

COACH J.S

COACH J.S å ä ö wrote:

Depends on how good you are!

COACH J.S

Im 33, ive been running 13 months and im hoping for sub 17 in the 5k in a week and a half. I have some lofty goals for the marathon

Then there is a fee! :)

How much?

Just curious guy wrote:

How much?

Depends if coaching per month,halfyear,year or at a specific goal.

COACH J.S

Am 40 and looking to break 18 this year. PR is 18:20 from 4 years ago (in 90 degree heat at Hayward field.) Ran 19:20 in training 2-3 weeks ago. Am doing 2 workouts per week and also biking a little to increase cardio on top of the running. Been running 25-30 miles consistently for about 6 months and am now running in the 40-50 range. I think I'm in sub 19 race shape right now and should reach my goal of sub 18 before the end of the year! Good luck! Don't know if I can reach sub 17 one day but it'd be a nice long term goal. Been running since age 29. Good luck to ya!