My current pr in the 5k is a 17:50 and Im looking to get into the 16’s this upcoming season. During track i ran a 4:52 1600 and a 10:45 3200m. What do i need to do training wise to get down into the 16’s?
My current pr in the 5k is a 17:50 and Im looking to get into the 16’s this upcoming season. During track i ran a 4:52 1600 and a 10:45 3200m. What do i need to do training wise to get down into the 16’s?
Mileage and learn the way of Mark Nenow. Lots of steady mileage over rolling hills surging on the up hill sections.
we have a run every week that is 1 mile down and 1 mile up which we do anywhere from 2-4 times.
^^^steep hill
cpatton10 wrote:
we have a run every week that is 1 mile down and 1 mile up which we do anywhere from 2-4 times.
That's not the same as doing a steady ten miles over rolling hills. Where you surge up on the up hill sections. How much of your mileage is at a steady pace? Also, how much mileage are you doing?
I’ve only been running for about 4 weeks but rn i’m at 35 miles a week. With a 7 mile long run.
cpatton10 wrote:
I’ve only been running for about 4 weeks but rn i’m at 35 miles a week. With a 7 mile long run.
Seven miles? That's just a easy run. That's physiologically speaking is not a long run. A long run at a minimum has to be around 90 minutes. Just increase your mileage and do some hilly fartlek runs like I said. This isn't rocket science.
still building mileage buddy
Me and you are in a very similar position with similar prs.
I have run
5k: 17:49 vs your 17:50
3200: 10:48 vs your 10:45
1600: 4:52 vs your 4:52
I too am also looking to break 17 next year. Good luck!
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Great interview with Steve Cram - says Jakob has no chance of WRs this year
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
2024 College Track & Field Open Coaching Positions Discussion
Running for Bowerman Track Club used to be cool now its embarrassing