From 19Mins > 15Mins 5K

Training Advice/Discussion 5k/10k

5 years ago 07/10/2018 9:45am EDT

Yo guys, so i started running back in Aaugust 2013 (age 14) and stuck around the 1500-5000m type of races for the first year. However my first ever 5000m race i ever ran was 19.38 at crystal palace. It wasn't any where near a flat course but i was chuffed to set a generic time for myself.

Since then over the years (2014-2017) my 5000m time has gradually increased:

- 2014 Quickest: 17:56 (1.30 faster than 1st 5K ever)

- 2015 Quickest: 16:44 (1.12 faster than 2014)

- 2016 Quickest: 16:01 (0.43 faster than 2015)

- 2017 Quickest: 16:17 (Felt about 90% effort)

This past month, my training has been going really well and im feeling more up for it than ever providing i continue increasimg my weekly milage from 45>65.

My target for this year is to hit 15:25. Could i do it? Ive never ran anything more than about 40 miles a week. Will this 25 mile a week increase get me what i want !

5 years ago 07/10/2018 11:33am EDT

re: TrynaRunFast

Most Americans believe in order to run fast, they most hammer intervals. When in reality intervals are like a spice, don't add too much or else you will ruin the food. Don't add enough it is plain and boring. Add the right amount it is a delicious dish. I'd suggest you do lots of easy jogging, do a few hilly fartlek runs throughout the week, once a week do some shorter intervals i.e. 10 x 400 and either do a race/tempo or longer intervals i.e. 8-12 x 800 or 4-6 x mile.

http://www.joehenderson.com/longslowdistance/home.php?article=2208

http://www.letsrun.com/news/2006/09/wejo-speaks-why-i-sucked-in-college/

5 years ago 07/10/2018 11:46am EDT

re: TrynaRunFast

">" means "greater than"

"->" or even better "-->" means "to"

5 years ago 07/10/2018 11:53am EDT

re: TrynaRunFast

Sure that could be possible. I was in a similar situation to you other than I had higher mileage. Ran 16:14 senior year of HS with about 50-60mpw, then 15:26 freshman year off of about 65-75mpw.

It’s possible to drop that amount for sure.

5 years ago 07/10/2018 11:57am EDT

re: Sure it’s possible

Sure it’s possible wrote:
Sure that could be possible. I was in a similar situation to you other than I had higher mileage. Ran 16:14 senior year of HS with about 50-60mpw, then 15:26 freshman year off of about 65-75mpw.
It’s possible to drop that amount for sure.

Just to go a little further on my last post, mileage isn’t the only thing that makes a differences. Sometime I find that people believe that higher mileage always = better performance.

There are other factors too. I included lots of weights, core, strides, plyometrics, recovery, better nutrition, etc into my training as well, all of these things can help.

Endurance Running Italian Coach demighty@libero.it

5 years ago 07/10/2018 11:59am EDT

re: TrynaRunFast

First of all, you set one or more competed periods where to have the peak of form.

At the age of 18, using the all-inclusive week that's good for all seasons is bullshit. I do know if you have a coach that follows you.

From the periods of the peak of form go backward, establishing periods of aerobic + biomechanical construction, then of aerobic power, finally of Vo2max and lactic quality.

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