Average letsrun 5k times

14:53

Male/15:41

Female: 18:11

Male, 15:49

Male: 15:18 Track 5k--Spring 2000

14:44 Road 3-mile--Summer 2001

male... 15:58

PR (1985)= 15:13

Currently (2007) = 17:28

14:58

"I think jonesy is juicing. jk...don't get all mad." (Pee in a Cup, Please)

--that would make me the slowest juicer in the world.

seriously, though, seeing all these sub 16 pr's here makes it almost seem possible to get down another 20-40 seconds at 5k. i'd love to hear the kinds of workouts that got you sub 16. maybe longer repeats (3/4 mile-1 mile at 3k pace and 2k-2 miles at 5k pace)? 3k (around 9:40) and 5k (around 16:10) pace seem too easy for 800s on down, yet my best in races on those distances this year is 9:48/16:37 and that was with 80 mpw and a long tempo.

13:09

jonesy wrote:

seriously, though, seeing all these sub 16 pr's here makes it almost seem possible to get down another 20-40 seconds at 5k. i'd love to hear the kinds of workouts that got you sub 16. maybe longer repeats (3/4 mile-1 mile at 3k pace and 2k-2 miles at 5k pace)? 3k (around 9:40) and 5k (around 16:10) pace seem too easy for 800s on down, yet my best in races on those distances this year is 9:48/16:37 and that was with 80 mpw and a long tempo.

oh yes, to post above, male

regarding workouts, here's what I did when I was younger and did sub 16 for about 8 or 9 consecutive years.

Good winter base - (8-14 hour/week of training for 3 or 4 months)

Spring transition - (6-8 weeks), building or maintaining miles, getting in long runs, hill reps (2-5 min), and tempos (both on the flat and hill climbs of 20-30 min)

Race prep and peaking -

Long interval sessions (about 1/week) at 5k or 3k pace (note that you have to take several weeks to build into these):

*3-4X 1 mile at 5k, with 400 m jog

*3 X 1200 at 3k, with 400 m jog

*5 X 1000 at 5k with 200 m jog

6 X 800, with 3 at 5k and 3 at 3k pace...

Speed sessions (also about 1/week) - usually about 1 to 1.5 miles of reps at mile pace, but sometimes finishing with some true sprints; I often did these on the grass or soft surface, barefoot if possible.

tempos, as needed, but usually about once every 2 weeks during competition phase

Racing - I liked to start the season with a couple of longer efforts, especially a 10 miler or a couple of 10ks. Then I'd switch to shorter distances and raced fairly frequently and found that putting in 2-3 all out mile/1500 races, plus a couple of 5ks in 6 weeks before a major 5k effort really helped with turnover and mental toughness.

13'58

18:16, male last March, D3 track meet

15:35 ..... in 1999 :-(

14:58 indoors

14:56 on the road

20 friggin' years ago. :-(

Male - 2003 - 14:09

16:52

thanks ak-49. you were doing more hill work and doing the intervals a bit longer and a bit faster than I've been doing. how much faster was your 3k pace than your 5k pace?

The reps were at peak phase, so I'd actually work into it a little more slowly. I liked longer intervals because they simulate race conditions better. I could do fast repeat 800s or 600s all day (well not really) but it never quite prepared me for racing the way 1000s to 1600s or even sometimes 2000s would.

3k pace was about 6-8 sec/mile faster than 5k