Sub 15 MINUTE 5k guys- your training?

great thread, bump

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When I ran sub 15 the first time I did around 60-70 MPW with one tempo @ 5.20-pace for 30 min, one track work-out like 6*1000m w 1 min recovery @ 3.00 and one speedier session like 15*200 @30s with a 30s recovery.

At what pace should you run those at!? I'm wondering for base paces, I have never ran base training before but my first season of xc I was down to 16:20 I went to college for a semester and got down to 15:25. I want to see the outcome if I do base of 60-70 mpw

I have my logs from when I broke 15 for the first time as a freshman in college. I was more a 800/1500 guy though.

Winter was a lot of base work.

Monday: 10 miles + strides

Tuesday: long intervals on soft surface

Wednesday: Medium long run 12 miles + hill sprints

Thursday: 10 miles + strides

Friday: Tempo (4-6 miles) + 6-10x200 or AM tempo PM hill sprints

Saturday: easy 6-8

Sunday Long run 14 miles

Then in the season we switched up to three workout days a week. Long intervals, speed (mile pace, 5k work, 3k work), and a tempo day with light speed after + a long run still each week. Hope this helps!

Can you give more details on your long intervals on Tuesday? And what was your tempo run pace and easy pace for the other days?

I'm getting ready for winter base in a month since xc is still going on. I wanna run as close to 14:45 as I can. I ran a 26:00 8k recently so I'm in ok shape but obviously not 15 flat.

I'm on my own for most of winter so could use some base building help. I like what you did for the most part. How many weeks did you run a base week like this before switching over to the in season time period with more workouts?

When I did it I was running 50-60mpw through most of the winter. Ran the mile/3k/5k indoors. Ran the 5k first outdoor meet but really focused on the 1500/800 outdoors.

General schedule was racing every other week indoors. Racing weeks would have two workouts (one threshold one interval) non-racing weeks would have three works (threshold, long interval, short interval). Long runs of 13ish on Sunday mornings. Easy days of 6-8miles on rolling terrain. Two weeks leading up to a 14:51. Had run 4:19 indoors

Sunday: 14 @7:00pace

Monday: 6x1k with a 2min jog in 3:03, 2:59, 2:57, 2:55, 2:56, 2:53 on indoor track

T: 7 easy in 51 minutes

Wednesday:8 easy in 59 minutes

Thursday: 3x10 minute @ threshold with 1 min jog rest. Bad winter weather, hilly. Averaged 5:32 on threshold sections.

Friday:5 miles easy

Saturday: 2x6x400 with 1 minute between reps 5 minutes between the two sets. 65, 65, 66, 64, 65, 64 and 65, 63, 63, 64, 62, 61. Outdoor track, nice weather

Sunday: 12@7:40 pace, hungover

Monday: 4x1200 with 1 minute between reps. 3:42, 3:39, 3:41, 3:37

Tuesday: 6 easy @ 7:30 pace

Wednesday: 4x2k @ 5:30 pace with 30 second jog between reps

Thursday: 6 miles easy

Friday: 4 miles easy in the AM, travel South

Saturday: 14:51

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I ran about 10-20 miles per week in hs and was under 9:20 and 4:20. Ran close to 50 miles per week collegiate and was in 14:30 shape splitting low 15s in 10ks on xc courses

You realize you have ALOT of natural ability. If you ever got serious about this sport, you wouldn't be really good. You would be great. Possibly one of the best in the country, maybe even the world.

JimboHB wrote:

You realize you have ALOT of natural ability. If you ever got serious about this sport, you wouldn't be really good. You would be great. Possibly one of the best in the country, maybe even the world.

his username is "that kid"so it could easily be a troll. but i'm sure there is someone out in the world like him.

That kid..possible.

I ran about 4:20 in HS off of 20 miles per week...so I believe it's doable.

Never ran the 2...sucked at xc.

20 years later wish I had that speed now. I was also 120pds... probably had something to do with it.

14:56 wrote:

It took a lot for me:

Base of 100-115 mpw

Other PR's were 1:59 800, 4:23 1600, 9:09 3200, 30:42 10k 1:08:low half

In season

Mo: AM 6 PM Track, longer reps (1000-1600) at 5k pace. Total 10-12 miles.

Tuesday: AM 5 PM 6 recovery

Wed: AM 6 moderate (5:35's) PM: 10

Thurs: AM 5 PM Track: Short reps (400-600) fast or hilly fartlek Total 9-10 miles

Fri: AM 6-8

Sat: 15 mile long run, hills, usually progressing and finishing at sub 6 pace

Sun: 5-8 slow

Total was about 85-90 miles most weeks.

You ran way too fast. Most of the guys I coach are able to run their 3200 HS PR through 3200 of 5k and hold on for the rest of the way. Most other coaches in my conference and region have the same idea as well. Guys that cannot do that run either too much or too fast (or a combination). This isn't strictly mileage I am talking about either.

4:29/9:35 HS guy, Ran 13:41 by the end of college:

90mpw average, sample early season phase:

M: 8 miles EASY, form drills/strides after

Tu: Tempo with short fartlek after, 4 mile double later

W: 13 miles w/ last mile 20 sec ON/ 40 sec OFF

Th: 10 miles EASY, form drills/strides after

Fr: Hills or some kind of fartlek, 4 mile double later

S: 8 miles EASY, 4 mile double later

Su: 120min w/ last 20 mins progressively faster (down to 5:20s-5:30)

During main season training I do stuff on the track. Before the season it is just easy running, some short hills, some long hills, and also marathon-pace runs. No tempos until season begins. When I first broke 15:00 I didn't do doubles and my overall mileage was shorter, but the pattern was the same.

The guys I coach do similar stuff that I do. Came in with a team average of 115:03. Now it is 14:27

I've noticed a lot on here running double or upping mileage

Often wondered if I'd tried this how much I'd have improved

Only just dipped 16 off this training:

Mon 5

Tues Long reps

Wed 10

Thurs Short reps

Fri 5-7

Sat 5

Sun 10

I trained with guys doing similar mileage who could go under 15 so thought it not really worth the effort to do doubles & still be beaten by them esp as lacked speed

Now I wonder what sort of improvement I could have made if I'd done doubles adding around 20 miles per week?

I haven't broken 15 mins but have Run very low in the 15 mins and I found really taking your easy days easy helps so this is my schedule;

Sun - LIFT & 30 mins

Mon - Tempo

Tuesday - LIFT & 20-25 km in the trails

Wednesday - 30 mins

Thursday - 10x300m with 1 min rest in 43-45

Friday - LIFT & 30 mins

Saturday - 1 kms reps

70-80 km per week

I use to do just high mileage like 70-80 miles per week but I quickly began to plateau but then I started hitting the gym 3 times a week and put on 20 lbs of muscle and dropped my 1500m time down 13 secs and 5 km time down from 16:51 on roads to 15:15 on the track.

I think all guys who wrote in this thread have to ask themselves :

"Why do I do the kind of workouts and the paces i do? "

A lot of guessing as I see it.

COACH J.S

J.S wrote:

I think all guys who wrote in this thread have to ask themselves :

"Why do I do the kind of workouts and the paces i do? "

A lot of guessing as I see it.

COACH J.S

If they have coaches it is best not to ask themselves anything. I have had and seen way too many athletes become TOO into running and lose that wonderful naivety that sometimes gives others an advantage. If they are self coached, I agree that they should be knowing why they do what they do how to perform it properly. If not, then just don't think about running and just go along with your coach. People will be amazed at the kind of improvement they will get if they stop caring so much and just let the it happen.

Just got under this track season. I've gotten injured anytime I go above 60 mpw so I averaged maybe 45 this season with some low 50 mile weeks some at 30 high depending on the racing schedule and whatnot.

Monday: 10 miles total- 4-5 of warmup/cooldown, 800m of strides, about 5 miles worth of mile, 1200, or 800 repeats

Tuesday: aquajog 1 hr

Wednesday: 4-5 of warmup/cooldown, 25 min tempo around 5:20

Thursday: Easy 8 mile, 800m of strides

Friday: Race or 4-5 of warmup/cooldown, 10 x 800 or 2400, 1800, 1600, 800, 400

Saturday: "long" 12 miler

Sunday: 60 elliptical/aquajog

Something like that was pretty typical. I would run more miles if I could stay healthy

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