Future sub 17 wrote:
Two weeks ago I ran a 17:31 PR on a hilly course, and I today I ran a 5 mile tempo at 6:05 pace on a hilly cinder path. What do you guys think I can run in a flat road 5k at this point?
Maybe 17:10? A lot of factors...
What type of mileage is everyone doing? 40? 50? 60? 90 per week?
I want to add to this thread, as I want to break 17 one of these days. My PB is 17:30 from two years ago.
Been doing 35 mpw, going to hit 40 this week. Might try a 5K in a few weeks to see where I'm at. I know I'm nowhere close but did a 6x800's at 6:05 pace on the treadmill and it felt rather easy. I feel I can run much faster.
I'm likely going to be the low mileage, high speed outlier. Likely 20-30 with one day ultimate frisbee and 20-50 mpw biking.
Future sub 17 wrote:
Two weeks ago I ran a 17:31 PR on a hilly course, and I today I ran a 5 mile tempo at 6:05 pace on a hilly cinder path. What do you guys think I can run in a flat road 5k at this point?
I think you would be very close to breaking 17:00. Are you doing 5k specific work, also?
BR wrote:
What type of mileage is everyone doing? 40? 50? 60? 90 per week?
Did 40-50 mpw over the summer then tapered for the mile a week ago. Only dropped to 30, so I don't have to work my way back up too much.
Sledge wrote:
Did 40-50 mpw over the summer then tapered for the mile a week ago. Only dropped to 30, so I don't have to work my way back up too much.
You must be ridiculously talented.
What does your training week look like? Pace of easy runs? What is your long run?
Mileage all depends on your strengths and weaknesses. Personally I will be trying to hit 60-70 during base phase which will set me up nicely for a solid track season (800-1500 focus).
Currently I am at 30 :p
Easy flat runs will be around 7:30-7:45 pace. In a month or so they will naturally fall down to around 7:00-7:15 pace.
Sledge wrote:
Future sub 17 wrote:Two weeks ago I ran a 17:31 PR on a hilly course, and I today I ran a 5 mile tempo at 6:05 pace on a hilly cinder path. What do you guys think I can run in a flat road 5k at this point?
I think you would be very close to breaking 17:00. Are you doing 5k specific work, also?
BR wrote:
What type of mileage is everyone doing? 40? 50? 60? 90 per week?
Did 40-50 mpw over the summer then tapered for the mile a week ago. Only dropped to 30, so I don't have to work my way back up too much.
I've been doing 35-40 mpw, with only easy running and no long run. The reason for this is because I want to 1. Avoid any injuries during this season (since i'm VERY injury prone) and 2. Try and focus on just building a solid mileage base for indoors and outdoors. That said, I have actually incorporated strides throughout the summer, and have begun incorporating tempos after that 17:31 race. If it means anything, my easy runs average about 6:50-7:00 pace, and the tempo I did was very controlled.
Future sub 17 wrote:
Two weeks ago I ran a 17:31 PR on a hilly course, and I today I ran a 5 mile tempo at 6:05 pace on a hilly cinder path. What do you guys think I can run in a flat road 5k at this point?
17:1x.
Today I ran our invitational course for the home meet tomorrow. Legs feel so so, but had a 16 and 12 mile day this week. Should be good to go. The race will be 43 hours after my last speed workout.
I am running 50-55mpw right now. First time ever holding this mileage, now for my 3rd consecutive week. After XC I am also going to bump up my mileage to 70-80mpw because this is my last year of HS (not doing track) and I want to begin marathon training.
BR wrote:
You must be ridiculously talented.
What does your training week look like? Pace of easy runs? What is your long run?
I'm more of a strength guy with aspirations to get faster so I've been working speed early in the summer and doing mile training the rest of the summer in preparation for a race in September. Easy run pace is 6:50-7:00 which I know many will think is too fast, but seems to work with the amount of miles I'm doing. A typical week this summer would look like this: Mon, Thurs, Sat - 7 miles easy, Tues - off
Wed: 7x400 w/ 3mi warm up, 2mi cool down
Fri: 4mi tempo w/ 1mi wu and 1mi cd
Sun: 10mi
My long run topped out at 12 miles.
Future sub 17 wrote:
I've been doing 35-40 mpw, with only easy running and no long run. The reason for this is because I want to 1. Avoid any injuries during this season (since i'm VERY injury prone) and 2. Try and focus on just building a solid mileage base for indoors and outdoors. That said, I have actually incorporated strides throughout the summer, and have begun incorporating tempos after that 17:31 race. If it means anything, my easy runs average about 6:50-7:00 pace, and the tempo I did was very controlled.
If you could somehow get in some 5k pace work, it looks like that may be the difference that gets you under 17. Not sure how to go about that exactly with your injury concerns. Either way you seem to be going the right direction.
never worn a singlet wrote:
"ambitious. no chance at that time, but interested if you can recover that fast. On one month off, I gained 2 minutes on my 5k."
Mr_Nobody wrote:
Please, 2 months is plenty time especially considering I am in low-17 shape currently
Sorry. I meant to say "no chance at that time myself". I'm hoping you can pull it off, but injuries really set you back. Looking forward to this thread.
-Yesterday I did 6 mile easy with the first 2 miles in my new Saucony A6 racing flat. Ran 6:52 pace average.
-Today I did a track workout (with a dang gym class hogging the first 4-5 lanes of the track for the majority of the workout) to get some speed in my legs. 1.5m warmup (10:19) then I did 1600/1200/800/400 all with 2 minute jog rest (~300 meters). 5:33/4:02/2:40/1:15. My legs felt really good, but the paces were a little faster than I wanted to run. It was hard to gauge the pace because I was going from lane 1 to 8 a lot of the time and I left my GPS watch at home so I was running much more over the specified distance. Total distance for the workout was a little over 5 miles.
I've been averaging about 40 MPW for the past 5-6 weeks with the last week being 52 miles. I have 16 days until my HM so next week I will slowly start my taper. Last weekend I ran a hilly 5k race (my stomach did not like the Cliff Bar that I had for breakfast) in 17:41. I feel that right now I would be able to run somewhere around 17 flat give or take 10 seconds. I was always able to run well off low mileage.
Total today: 14 miles
Race this morning and then did an easy hour/7 mile recovery run. Race wasn't as good as planned. Legs were tired from Thursday's workout.
That happens man, last weekend I had a terrible race too. You just have to move on from it.
This thread interests me. Ran low 17's last fall for 5k, so will be trying break into the 16s at some point as well
peekay wrote:
This thread interests me. Ran low 17's last fall for 5k, so will be trying break into the 16s at some point as well
Good luck. Post your training every day!
Friday ultimate frizz then danced all night. Sat 10 mile bike. Sunday. 2x400 77,79. It's too redundant to state w.u and c.d. I always do about 1 mi jog, drills, strides for w.u. and 1 mi jog/stretch cd. I do abs daily too. Legs feel pretty fresh might hit it hard today
Yeah, I'll be a slower member of this thread - current 5k 19:15, but this is WAY out of line with other times - recently ran a 1:25 HM, and I'm better at the shorter stuff = around 18:20 5k, hopefully. Here's to sub 18 this year. Today: 6.5 miles at around 7:45 pace, and a gym workout.
13 miles at 7:17 pace on Sunday. I'm actually pretty awful at the longer stuff.
Here's what I'm thinking in terms of a training plan:
Monday - Easy 4 or 5 miles, no watch.
Tuesday - 4 mile tempo, or Long intervals (like 6x1000) 2 miles warm up, 1 mile cool down
Wednesday - 8-10 miles easy.
Thursday - Hill Repeats, or 400's, 2 miles warm up, 1 mile cool down
Friday - 6-8 miles easy.
Saturday - OFF
Sunday - 10 miles at 6:50 pace
BR wrote:
13 miles at 7:17 pace on Sunday. I'm actually pretty awful at the longer stuff.
Here's what I'm thinking in terms of a training plan:
Monday - Easy 4 or 5 miles, no watch.
Tuesday - 4 mile tempo, or Long intervals (like 6x1000) 2 miles warm up, 1 mile cool down
Wednesday - 8-10 miles easy.
Thursday - Hill Repeats, or 400's, 2 miles warm up, 1 mile cool down
Friday - 6-8 miles easy.
Saturday - OFF
Sunday - 10 miles at 6:50 pace
13 miles at 7:17 is pretty good for a guy that doesn't like long stuff. The easy day on monday looks good...maybe as you start progressing that could move to 6-8ish miles or so since you already take Sat off. Personally I would like doing the 3-4 mile tempo on Tuesday's and then longer repeats on Thursday. Then as you get closer to goal race, the repeats move down to more 400/800's at slightly faster than race pace, but I always like running a tempo throughout the season. You could also try incorporating hill repeats on Friday since Sat is an off day...not sure how much workload your body can handle.
Friday: 4 miles easy
Sat: off
Sun: 6 w/5 @6:25
Mon: 6 miles easy & flat