5000m Time Trial tonight - trying to break 15:00 for the first time at age 30... any chance???

It does help to run faster than your goal race pace for some workouts. Just saying.

Get real. wrote:

RejectRunner wrote:

Don't listen to these fa-gots man! Go run it, nothing to lose braaa

Are you that same delusional kid who announced a couple yrs ago that you were winning FootLocker? Update us with your PRs.

Are you that old b1tch whos too scared to show his face and uses viagra to f--k his sex dolls? You beta submissive modafucka.

vivalarepublica wrote:

It does help to run faster than your goal race pace for some workouts. Just saying.

Right. My goal race is a 25k where I am aiming for 5:20-5:25 pace. So the workouts listed include a fair amount of work under goal race pace. This time trial was on a whim because I’m fit and figured I’d take a shot. Sorry if that was unclear (it wasn’t... “Just saying.”)

TimeTrialer1987 wrote:

Ouch! Definitely wasn’t ready for that kind of speed. 4:48 and then a hard fade! 15:25. I might try to focus on some speed this summer after my 25k and try again. Thanks for the replies.

Definitely a valuable observation. I broke 15:00 for the first time as a 32 year old(and 4 more times in the next several years). I can say that for me, doing speed workouts regularly throughout the spring was crucial. I was able to get to a point where 30s 200m felt fairly relaxed and I'd occasionally end a long 400m repeat workout with 62-64s reps for the last couple. I think that keeping my speed as I've gotten older has been a major factor in my ability to improve through my 30s. In the past year, I've run a 4:24 mile and a 2:29 marathon, which I think is good range for a 38 year old, and similar to what it sounds like you're shooting for.

On top of those quick workouts, I also had some solid mile repeat workouts in the 4:50-5:00 range for 3-5 repeats with only 60s recoveries, and workouts of 5 x 1000 at under 3:00 with 200 jog/float. My marathon training, however, was much more strength oriented, kind of like your 25k training.

zxcvcxvcx wrote:

Sorry it didn't work out. You are in good shape but you need to sustain race pace (and faster) in workouts in the specific phase to have a shot at this. You might be able to hold 3:10 pace (which is not 4:56 mile pace, but more like 5:05) for much of a 10k, but 3:00 pace is a bridge too far without workouts at that pace or under over 800m and up. 8x800 on 1 minute rest should give you a good indication of your pace target for 5000m. The 2M repeats would need to be faster.

You obviously have the talent to do this with the proper workouts.

Thanks for the feedback. I might decide to “seriously” chase a sub-15 this summer after the 25k. If so, I will definitely keep this advice in mind!

TimeTrialer1987 wrote:

vivalarepublica wrote:

It does help to run faster than your goal race pace for some workouts. Just saying.

Right. My goal race is a 25k where I am aiming for 5:20-5:25 pace. So the workouts listed include a fair amount of work under goal race pace. This time trial was on a whim because I’m fit and figured I’d take a shot. Sorry if that was unclear (it wasn’t... “Just saying.”)

No, that's great. Having fun with racing and challenging yourself. That is what it is all about!

Good stuff and excellent running! Thank you. I will bookmark this thread and update if/when I go for sub-15 again. For now, I still have some big goals in the longer stuff (primarily sub-5:30 pace for the marathon) but I hate to lose my window of opportunity to set a decent 5000m PR so who knows what I’ll wind up doing after May 12.

vivalarepublica wrote:

TimeTrialer1987 wrote:

Right. My goal race is a 25k where I am aiming for 5:20-5:25 pace. So the workouts listed include a fair amount of work under goal race pace. This time trial was on a whim because I’m fit and figured I’d take a shot. Sorry if that was unclear (it wasn’t... “Just saying.”)

No, that's great. Having fun with racing and challenging yourself. That is what it is all about!

Yes, thanks! I have been enjoying my running these past few years, for sure. Particularly the past few months. Apologies for my snippiness... it’s just the post race letdown talking ha ha

It was a nice effort, but sub 15 without cranking up some 400m repeats at least in the 2:50km range (68) is very hard to achieve, even harder if you're focusing on very long distances.

I'm also aiming for a sub 15 in two months. I'll use the famous 4 x 1500m with 90 rest predictor to gauge my form.

TimeTrialer1987 wrote:

Ouch! Definitely wasn’t ready for that kind of speed. 4:48 and then a hard fade! 15:25. I might try to focus on some speed this summer after my 25k and try again. Thanks for the replies.

Nice Job. For a time trial and not focusing on that distance, that is really good. I bet all it would take you to get there would be a month of sharpening with 400-800 meter reps between 1500-5k pace and running unattached at a mid-level college meet.

You can break 15. I don’t know why people are saying you can’t, you literally closed an 8k in 15:30. Just hang on for dear life, your 1k repeats are all the confidence you need.

RejectRunner wrote:

Get real. wrote:

Are you that same delusional kid who announced a couple yrs ago that you were winning FootLocker? Update us with your PRs.

Are you that old b1tch whos too scared to show his face and uses viagra to f--k his sex dolls? You beta submissive modafucka.

wow, talk about triggered. Grow up, kid.

You definitely have a good shot at a sub-15 min next time. Your mileage is more than enough, just incorporate more speed workouts and you will soon be challenging Jamin (the most "infamous" poster of LR) one of these days.

Looking forward to your next attempt.

Strength over speed wrote:

KeepingItReal wrote:

You do realize you need to run around 4:50 pace and you've done literally no work at sub 5:00 pace. Good luck with that.

His 1ks convert to about 4:56 mile pace (the 3:10 set), but this seems to be the fastest thing he's done.

The OP says math as his strong suit. Obviously, it isn't yours.

3:10/K = 76s / 400m = 5:06 / mile

The OP had no chance.

TimeTrialer1987 wrote:

Ouch! Definitely wasn’t ready for that kind of speed. 4:48 and then a hard fade! 15:25.

I wish we could have got you to change your mind. Running an even 15:10 would have been a better training effect for your 25k.

But I can definitely see you pulling sub 15 off. You are definitely strong enough to enter a conversation about jamin territory.

By next year I could see you run 3x2 mile all under 10:20 as a piece of cake. Pop off some faster K repeats (2:55-3:00) and you'll get to taste sub 15. Some quicker 400m (66-68) and 200m (30-32) then you'll cruise.

I’d say absolutely. If you’ve closed an 8k in 15:32, I don’t see why you can’t break 15 minutes. Best of luck.

It is impressive that he closed an 8k in 15:30, but people are neglecting to notice that he ran the first 3k in 10:10, which is 3:22 pace (5:24 per mile), which is slower than 10k pace for him.

Nonetheless, 15:25 is a great time op! Congrats!