5k Indoor Workouts for a 14:15-14:50 ?

Damn, that stinks. But Glad to hear your back running healthy after that. Well Thanks again for the advice and Best wishes on your Goals this season. thanks

He does not have to run workouts of a sub 14' guy to run a 14'30 nor does he need to run really fast on the 300m to run a strong 5k. Please dont advice on what you are capable of doing instead focus on what he needs to run (14'30. We can all come here and brag about our workouts of the days when we felt good but dont like to brag about the shitty ones.

A basic workout that indicates he can run 14'30 is 6x1000m in 2'52-53 with 1'30" Rest. If you do not have the endurance to finish the 5000m at that pace then you're in trouble. Dont leave a stone unturned in your training, be smart when to take it easy and when to push.

Reply to the4:30miler, how fast do you run for the mile or 800m?

Mo T wrote:

Reply to the4:30miler, how fast do you run for the mile or 800m?

ive run 159 and 427

and you did 15x300m in 40-41, you should be running 1'46 and 3'50 from the training yo're doing man. Tell me a little bit more about your running and where do you run?

dude 430miler i think you might be the dumbest, biggest piece of sh*t on this board and that's saying something.

Here is my schedule that I currently work off. I'm a 1500M - 5K guy. Last season pr's were 4.05 for the 1500 and 15.30 for the 5k, all on track. Mileage was pretty low then (60m per week), one session per day. Here is the new one I have been training off for 3 months now all winter. Wonder what I could run this summer? Sessions in the summer will change to become shorter and faster reps.

Monday AM: 5 miles easy PM: 9 miles easy, 20 min core work

Tuesday AM: 4 miles easy PM (on grass): 4 x 2K (6m 30s), 2 x 1K (3m 10s) (2 min recovery). 2 miles warm-up, cool-down

Wednesday AM: 5 miles easy PM: 9 miles steady, 5 x 100M strides, 20 mins weights

Thursday AM: 5 miles easy PM 10 x 400M (68 secs), 3 x 5 mins short hill sprints, 2 miles warm-up and cool-down, 10 mins press-ups and sit-up reps

Friday AM: 5 miles easy

Saturday AM: 25 min pace run (hard) incorporating short-hills, 5 x 100M strides PM: 5 miles easy, 20 min core work and press-ups and sit-ups

Sunday AM 2 hour long easy run (15 miles) PM 45 min weights

Mo T wrote:

and you did 15x300m in 40-41, you should be running 1'46 and 3'50 from the training yo're doing man. Tell me a little bit more about your running and where do you run?

mo t ....

i told you my 300meter repeat times that i do at practice, i NEVER TOLD YOU THE RECOVERY TIME.

in these particular type of workouts, i believe the workload is on the run, not on the jog. therefore, you a couple minuted of recovery in between each set/rep.

if i was doing these with 100m recorvery, or better yet, 30 seconds recovery, that in itself would be a heckova accomplishment.

for the record, el' g does his 300's in 35 seconds with little recovery time/jog.

also, i dont know if youre comparing my speed with yours or what, but doing 300's in 40 is NOTHING to people with a decent ammount of footspeed.

In looking at The430Milers profile (see his link), I've got to say that is one helluva interesting pic of Webb. Looks like he got caught grabbing his crotch at the starting line. haha

maybe he's looking at one of the female track runners stretching.

So I know this is a slight departure from the topic of this thread, but I am currently doing some base training for the 5k outdoors and there seems to be some good info on this thread.

I have until the First week of March to put together my base, I'm already about 3 weeks into it. My plan is to get up around 90-100 miles with two workouts a week, taking an easy week (maybe 80mpw) once a month. I've never really done such an extended period of higher mileage, I've probably averaged about 70-75 in the past, but have gone as high as 100 without any problems, so I'm not worried.

My focus is on developing a very strong aerobic base, so I have two different types of workouts I want to focus on Tempo/threshold work and then strength work. For tempo/threshold work, I'm planning on alternating 7-9 mile tempo runs in the 5:15-5:30 range and 2-4X3 mile at 5:00-5:10. The strength workouts I have planned out are mostly hill workouts, repeat 400s and 600s uphill with recovery being the downhill.

I've hit 90 the past two weeks, all in singles, and I'm feeling pretty good. I'm looking to run about the same as the guy who started this thread, somewhere in the 14:20-14:30 range. My coach has given me the winter to get myself into that kind of shape: I still have to race, but the focus of my season is going to be on training and not the races, so the races will be more high-intensity workouts than anything. Is there anything that I'm missing in my plan? I omitted VO2max work because this plan is more a base phase, but is that something I should include during the winter? Is there anything I'm completely neglecting?

Oh, as far as background goes, I've run :52, 1:55, 3:56, 15:08, 32:50 in the past year, mostly on 60-70 mpw with lots of VO2 max paced 1k's and 800s (too many, in my opinion, but I'm not the coach) and some decent tempo runs. Thanks for any input, I'm truly grateful.

Everything you're planning on doing sounds good.

By looking at your PRs it is very obvious to me that you defintely need to work on increasing your aerobic capacity...which is exactly what you have planned. Notice how your 10k time does not line up with the others.

I do feel that you should stay in touch with VO2 max workouts. Maybe you could do them in the form of fartleks and run at 8k-10k pace and maybe picking it up to 5k pace for the final couple segments. You don't need to do this every week, but I would stay in touch with it every 10 days.

Another good idea is to run a harder 10-12 mile run once a week or every other week. Start this work at an easier pace and get progressively faster as the run goes on. Even working down to 5:30 pace over the last couple miles. I have found this to work exceptionally well over the base phase. It will make you feel much stronger in March.

You didn't mention long-runs, but I'm assuming your doing something. I would recommend consistently running 15 miles (or 1:45) every week....even with the occational 2:00 run (once a month). You should also be running a mid-week long run of 1:20-1:30 every week (finishing up with striders).

Also...throw in some striders after your runs 3-5 times during the week.

Hope that helps.

Feel free to email me if you have anymore questions.

Thanks, its good to hear I at least have the right idea.

As far as long runs go, I actually go 1:45-2:00 pretty regularly. For example, last week, I ran just a shade under 90 miles, and my long run was 18 miles in about 2:02. I also do a secondary long run, usually 13-15 miles at a pretty relaxed pace. Is doing this every week too much? I've never really had any problems that I'm aware of running my weeks like this, but then I haven't topped 90mpw for more then 3 weeks in a row either. Should I bump down my long runs and make up for it in doubles?

430miler, I would love to see how fast you would have to run those 300's in to get to 1.57 or 1.58, based on your profile 800 pr of 1.59. There is no need to go that fast for that many reps when you are running 1.59 for the 800.

I would not bump down your long runs right now....maybe later this spring. It's ok to be tired right now...you will feel great later this spring when you back down your mileage and long runs.

I might get my self in trouble here but you're paying too much to run under 15' mins. You need to focus on improving your speed and V02max, I think that you should do only one long run a week between 8-12 miles. Do some doubling and try to run progressive on most of your runs when you feel good. If you're still young then you should focus on some speed before it is too late. Try to run 1500's and 5's this year and try to run between 800m and 5k race pace. 3-4 sessions a week can help you improve and the key is running 12-14 times a week, singles will not take you far.

Example week:

Monday:

a.m: 50' Progressive

p.m: 20x200m Sprints Up Hill

Tuesday:

a.m: 40' easy

p.m: 20x300m rec. 40 sec.

Wednesday:

a.m: 40' easy

p.m: 45' + Weights

Thursday:

a.m: 50' Progressive

p.m: Fartlek: 3'-2'-1 with 1' rec. at race pace

Friday:

a.m: 40' easy

p.m: 45' + Plyos + Short Sprints 12x60m

Saturday:

a.m: 50' Progressive

p.m: 3x2000m RACE PACE+ 3x400m 1500m RACE PACE 3' rec. 1'30 rec.

Sunday:

a.m: 60'-70' easy (Recovery day)

p.m: Rest

You can choose to double as much as you want from 4-7 times a week. This is an example of what most of africans do after base training when getting ready for track season. Spring training is different so you need to know what works for you throughout the whole year.

Good luck, schedule is only an example, dont follow it pls unless you have the background to handle the volume and quality.

I don't think you even need to do that much work. Lots of lsd.Only two key sessions in the week, either tempo+intervals. Try hitting 8-10k of volume at 5k pace with as little recovery as you can handle.

Sample sessions: 8*1k 2.55 with 1min rest, 10*800 2.20 1 min rest, 20*400 in 70 30 sec rest, 15*600 etc

Fast running is unnecessary. Tempo runs are crucial, but make sure you are staying in your 'tempo' zone.

If you fancy getting a bit of snap in the legs in the last week or two leading into the race 3x5x300 at 64 pace with 1min rest between each 300 and 3min rest between the sets.

All of this is based off a full winter of 80-100miles with loads of hills and long tempos.

Six weeks of work after that should have you booming.

It is a lot of work but I just wanted to show an example of what people on the other side of the world are doing that seems to work a lot. I just disagree that a young runner has the leg speed of a 40 year old because he is doing two looong runs a week.

M-5miEasy 5-8mi Tempo

T-5miEasy 8mi Easy

W-5miEasy 2mi-10x400m@65-68-2mi or 10x300m@47-52

T-5miEasy 8mi Easy

F-5miEasy 2mi-15x200m@29-33-2mi or 5x1k@2:55-259

S-5miEasy 8mi

S-13Mi(90minutes)

Total:85-88miles a week

Any advice or Training changes you may see will be greatly appreciated.[/quote]

YOU NEED THE OLD 3X ONE MILE WITH A 400M JOG, ONCE A WEEK. HOW FAST? WHATEVER YOU ARE CAPABLE OF WITHOUT PUNISHING YOURSELF.... THE OTHER DAYS SHOULD BE AN 8X4OO IN 65 (JOG 200) AND A 13 MILER STEADY PACE........THE OTHER FOUR DAYS ARE 45 MINS EASY...