Help me get from 16:50 to 15:59 in three months!

College Running

6 years ago 02/20/2018 10:24pm EST

I've run 16:50.57i this indoor season and its always been my lifetime goal to try and break 16 so I can be a "15 minute" 5ker.

I want to do everything I can to achieve this goal. What steps can I take to get there?

Current PBs:

1:19 Half Marathon (Ran in September)

16:50 5000m (This Year)

4:39 Mile (This Year)

2:04 800m (This Year)

53 400m (Last Year)

Typical training paces:

50-65mpw -- 50 mpw in early season, 65 by end. 60mpw average.

Easy runs: 7:30-7:45/mile

Moderate: 6:50-7:00

25 + min tempo: 5:50-6:00/mile

< 20 mins tempo : 5:45/mile

Mile Repeats: 5:20-5:15

12-16x400m: 73-75/400m

6-8x400m: 65-68/400m

Typically I do a 13-14 mile long run starting at 7:00 pace with the last 8 averaging about 6:40/mile.

What do I need to be doing to head in the right direction by May?

Thanks.

6 years ago 02/20/2018 10:36pm EST

re: 78EnduroK

78EnduroK wrote:
What do I need to be doing to head in the right direction by May?
Thanks.

Just run more volume.

I went from ~17:00 to 15:40s in one season sophomore year. 5mi tempos were around 5:45 pace and they were pretty tough. I couldn't touch any of those 400-800-mile PRs of yours but it wasn't necessary anyway.

I did 70 miles per week for a couple months. Hopped in my first track 5000m and ran 16:15ish, even split. PR had been 17:03 but had been in 16:40 shape previously. I did a 5x1600m workout averaging 5:15ish with 3min jogging rest. A couple weeks after the 16:15 I ran 15:47, even split. No taper as it was a mid-season race and I was only trying to run 15:59 at best.

So yeah...I'd recommend 70 mpw and two workouts per week, every week.

6 years ago 02/21/2018 9:13am EST

re: 78EnduroK

start doubling every day up to 75-100 mpw

no hard surfaces ever, except track workouts + warmups

EVERY DAY SOFT SURFACES

and you will be able to run much more miles with fresh legs

6 years ago 02/21/2018 1:22pm EST

re: 78EnduroK

I think your mileage is high enough once you're in season and running workouts. As the race gets closer, I'd spend more time on race-focused work and less time on tempos. Workouts could include 6--8 x 800 @ 2:30/2:35 or 5--6 x 1000s @ 3:10/3:12. I'd also work in frequent sessions of 200s in :33 to :35 after moderate mileage days (8-9 miles @ 6:50 followed immediately by 8 x 200). Make sure to peak and freshen up for your goal race. You want 5:teens to feel ridiculously easy for the first few laps.

6 years ago 02/21/2018 4:27pm EST

re: 78EnduroK

If you up your volume you’ve most definitely got it. Your PRs are good, you just need more endurance to get that time you want.

6 years ago 02/21/2018 8:03pm EST

re: 78EnduroK

With good 5k training, you should be able to easily break 15 minutes.

6 years ago 02/21/2018 8:11pm EST

re: 78EnduroK

I'd be happy to help. Get me as much details as you can, and I will help craft a plan out for you.

blackbeltrunningcoach@gmail.com

Jason

6 years ago 02/21/2018 10:32pm EST

re: 78EnduroK

With your 800/Mile PRs, it's clear that what you're lacking is the strength/aerobic side. Higher mileage, more threshold type workouts. An example workout that has worked for me (15:53 5k PR from late 2017) is 8x1K at threshold pace with 1:15 rest. When I ran 15:53 I averaged 3:17 or so for each rep. Make sure you're starting a little slower for the first couple reps and finishing faster. Workouts like this should help get you there.

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