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 Where Your Dreams Become Reality |
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You are reporting the following post to the moderators for review and possible removal from the forum Poster: Mark V. Subject: 14 Weeks to get a Sub-17 5K...help me. Body: Ok, I'm looking for some advice here on smashing my old PR of 17:35 in the 5K. I've signed up for a 5K in mid-September and I want to see 16:59 or lower when I cross the finish line. Some notes: - 28-30 seconds in a 15x200 workout - 4:54 Mile at local club track meet - 6x800 workouts at 2:42 average. - 50mpw (easy and long runs at 7:20 pace) I think I have the prerequisite speed to do it. I looked at Daniel's Running Formula and Lydiard stuff and I grasp the material, but it's really for masses, and I need a few specific solutions from the peanut gallery here. Everyone has a specific strength...mine appears to be good top-end speed but poor threshold. My plan looks like this, please revise if you feel something isn't right: Weeks 1-3: Base Phase. No workouts, just easy steady running with the most miles I can possibly fit in. Weeks 4-7: Base Phase with Long Threshold workouts. Roughly 70mpw. Thinking 10K tempo races, 7x1200 with short recoveries at 5:55-ish pace. Weeks 8-11: Continue High Mileage and adding hill repeats and 5K paced intervals. Topping out at 80mpw. Weeks 12-13: Taper mileage and do short reps of 800, 600, 400, 200 meters. Week 14: Normal race week preparations and goal race. Thoughts? I know that Daniels wants you doing faster rep stuff after a base phase or doing no workouts, but I feel like I'm not addressing my issue of poor threshold/strength early enough to reap the benefits of it later. Hit the submit button below if you want us to review the post. If you feel this is urgent or want a reply, email us at letsrun@letsrun.com about the post and please include a link to the thread the post is on and what page number/post on that page it is
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