2024-04-19T06:13:25-04:00

Hey all, this is my first ever post on this website, but I was just wondering the possibility of pulling of a sub 18 minute 5k this cross country season. Here is a little background on me and what i have been doing this summer:

Height: 5'7"

Weight: 115 Pounds

Freshman PR: 20:06 by just showing up to practices.

Sophomore PR: 19:24 Didn't train over the summer, and just showed up to regular practices

Sophomore Track PRs: 800m: 2:21 1600m: 5:26 I only ran the mile once, every other meet I ran the 4x800 and the 800m

I was just previously just doing Cross Country for fun, but now I am starting to really get into running. And of course, wanting to get better. One friend of mine ran a 19:57 5k his freshman year, and soon dropped down to a 17:55 5k his Sophomore season by running about 35 miles in the summer with intervals and showing up to the summer practices.

Now back to me, I have been running this summer 6 days a week at 30-35 mpw for about a month now, and plan on peaking to about 40 mpw in 3 weeks, which is when Cross County starts for me. Most of the runs have been 4-6 miles going around 7:10-7:40 pace. Though most of the routes around my house are mostly hilly. I have also been doing 1 tempo run every week and 1 set of hill intervals. My tempo runs are controlled, running about 25 minutes at 6:30 pace. And finally, I have a long run every Saturday that is 7 miles long where i just go at 8:00 pace.

So in conclusion, could I break 18 minutes in a 5k by October with this training and season training? The Conference Meet is for our school is around the last week of October. And if not, what changes should i make in order to have a better chance of doing this?

Thanks!

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A 2:21/5:25 runner should be able to run 19:00 easily. A 5:25 should make 6:05 pace manageable for 3.1 for a time somewhere around 19.

The 2:21-5:25 doesn't really compute. Your mile should be faster with that 800 speed.

I am going to guess with limited information that you could be better aerobically.

Tempo pace is solid for a 5:30 miler. You need to find a way to push your LT curve to the right through some varied tempo pacing. There are a lot of ways to manipulate it. We do earlier season tempos at half marathon pace and keep the volume up and then mid-season at 10k pace. Volume is still high. Late season volume drops and we do similar sessions close to 8k pace.

Interval training for race pace/support speed (5k/3k) doesn't begin until racing begins.

You could probably get a little more out of your long runs by adding some enhancers in the last 15-20 minutes. Something like 3x2min@1600 pace w/ steady running in between or 5x1min@1600 pace or 2x5-min@tempo pace. Just something with a little oomph in the last section of the run.

All in all, you have a reasonable shot and to tell you all the things that could help would require a kindle publication or 2.

I would focus on your tempo work and do some tempo work at several paces. If you need an explanation of it, google "McMillan threshold spectrum" and there should be some articles and pictures.

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