Where Your Dreams Become Reality
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Poster: Mark V.
Subject: 14 Weeks to get a Sub-17 5K...help me.
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.
- 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.
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