Sub 14'00 5 k

Training Advice/Discussion 5k/10k
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  • registered

    piet97

    Member since 06/13/2017.

    4 posts. Last post 6 years ago.
    6 years ago 06/24/2017 4:56am EDT

    Hello everyone, i'd like to know if it is possible for me to run under 14'00 at the moment

    My pb is 14'07 (29'25 in 10k) realized in 2016 but i had an injury at the end of the year...4 months out

    Coming back i tried to prepare a 10k finished in 30'05 (7 weeks of training after injury)...

    Now i got a better shape but i'm not sure of what i can run at the moment

    After the 10 k i realized those sessions

    15x400 off 45" ---> 63"7 avg

    10x1 k off 1' -----> 2'56" avg (no spikes)

    2000 off 2' then 5x400 ----> 5'36-63"5

    Since 10 days i moved to altitude at 6700 ft and for now i did those sessions

    12x400 off 1' (67"2 avg no spikes)

    6 miles tempo run hilly (5'15 pace)

    Next week i should run workouts like 6x1 k rest 2''..any suggestions?

    Thanks for attention

  • Speedwork

    Anonymous Poster

    6 years ago 06/24/2017 5:07am EDT
    re: Piet97

    I suggest a 5x18 mile session.

  • registered

    COACH J.S å ä ö

    Member since 06/16/2017.

    739 posts. Last post 6 years ago.
    6 years ago 06/24/2017 12:24pm EDT
    re: Piet97

    The "problem" now is that you have changed to high altitude and need some time to adjust to that. What I can say just for a little point is that you ran too fast at sea level in your 15 x 400m 63.7 sec rec= 45 sec up to your 14.07 PR.

    A better similar workout on sealevel had been 20 x 400m at 66-67 sec with recovery 60 sec or even better recover until heartrate is back to 120 bpm.

    Instead of running 10 x 1k at 2.56 which is what I call a pace for you in "No mans land" you have to do threshold intervals 800m up to 3000m at your threshold pace f.ex 15-20 x 800m, 10-13 x 1200m, 6-10 x 1600m and so on. Try this kind of training and you will soon see a change.

    Swedish elite middle-longdistance coach.

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