Getting 5k time down

High School Running

6 years ago 06/28/2017 11:29am EDT

PR:

400-1:05 (not too impressive I know, but I've only raced it once)

800-2:27

1600-5:30 (got injured so not sure how much faster I would have been--only ran it twice)

3200-12:01 (I really hate this event lol)

3mi-18:40

5k-19:30

I really want my 3 mile to get under 18, and my 5k under 19. I'm going into my senior year, and my coach isn't into long runs as much as workouts/intervals. We're working our way up to 45 mpw, at 30 this week. What do I need? More endurance? Long easy runs? Doubles. I have to get extra mileage on my own, so help me figure out how to do it. When I ask my coach, I don't get much guidance unfortunately. I'm returning from a metatarsal stress fracture, and haven't been doing the all out workouts my coach wants us to yet. I've just been running.

Bottom line: to reach my goals, based off of my PRs, do I need to add more mileage? Easy or fast pace? Help please, and no trolling please.

6 years ago 06/28/2017 11:37am EDT

re: HSGirl

Add a Sunday easy paced long run that's 25% to 30% of your total milage. Work up to it if you have to. Don't make huge jumps in milage

6 years ago 06/28/2017 11:45am EDT

re: HSGirl

6 years ago 06/28/2017 11:52am EDT

re: Jimmy21

Avoid stress fractures at all costs. Your coach is likely providing little guidance because he, unlike me, isn't an anonymous jerk providing insultingly obvious advice.

All you have to do is go a year injury free and your PR's will all improve.

If you are prone to injury, and I'm guessing you are, do pool workouts instead of Sunday long runs.

6 years ago 06/28/2017 12:14pm EDT

re: Don't get injured

Don't get injured wrote:
Avoid stress fractures at all costs. Your coach is likely providing little guidance because he, unlike me, isn't an anonymous jerk providing insultingly obvious advice.
All you have to do is go a year injury free and your PR's will all improve.
If you are prone to injury, and I'm guessing you are, do pool workouts instead of Sunday long runs.

Oddly I got my stress fracture outside of running, but of course running probably was a factor before I hurt it. It was my only injury in all of my years of running (been serious since freshman year). I've made a very gradual comeback because I understand the importance of being healthy to be able to run. I eat very healthy and I definitely eat enough. Anyway, I do think pool running will help me, and I have been doing a class (taught by a runner), so I'll continue with that.

6 years ago 06/28/2017 12:35pm EDT

re: HSGirl

You are already fast enough to go sub 19min 5k (but it doesnÂ´t mean that you should do nothing for your basic speed). The lactate threshold, LT is very important in the 5k. Feeling should be "floating". At the LT, YOU ARE NOT ACCUMULATING LACTATE typically over~3-4mmol.

I would suggest doing weekly

1) Short uphill sprints, drills. Progress carefully (start with very few reps), these will keep you healthy in the long run, while improving your speed and overall running efficiency

2) Moderate runs near the LT. Progression runs are a good way to do these

3) Tempo runs, VO2max-type workouts or fartlek runs

4) Easy, repeatable basic mileage. This is the most important thing

So there you have 2 moderate workouts per week with the weekly sprints. At first you could emphasize the easy mileage-LT runs over the Tempo-VO2max workouts.

6 years ago 06/28/2017 12:47pm EDT

re: HSGirl

If you are coming back from a stress fracture, I'd be careful. Pay more attention to nutrition and recovery. Cross train in the pool like a banshee to improve aerobic fitness and body strength. 45mpw is plenty for you. What is your long run like? You will improve, be patient.

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