sub 17 5k thread

Once a week run hill repeats. Maybe 8 repeats on a decent grade hill that takes you between 40 sec to 1:30. Jog down EZ for recovery. Of course warm up a few miles ez before and after. After a few weeks of this, add a 2 mile tempo before doing the hill repeats. The other workout I would suggest would be alternating 300s with 800s. Run a fast 300m/w 100m Rjog ~ then go into your 800m/ w 400m Rjog after the 800.(all at faster than 5k pace) Do 4 sets of this. It's a great speed and pace/strength workout for the 5k. The rest just filler.

On your Long run I would try to throw in some 1 min fast/4 min ez in the middle of your long run. Maybe for a total of

10x1 min fast. Good luck.

You need to focus more on quality and less on quantity.

In my experience a weekly track repeat/interval session brings about the biggest improvement.

Sessions I do for 5K are rarely more than 8K in volume, with easy running before and after.

The important thing is to vary the length of the reps and the speed at which you are running.

Key training paces are your 800m, 1500m, 3000m, 5,000m and 10,000m pace.

You should also do a weekly long run and a lactate session.

Differing approaches to 5K training but good information in both of these:

http://www.howtobefit.com/5k-training.htm

http://runningtimes.com/Article.aspx?ArticleID=19258

Well in any case you are still a hopeless senior. Sub 17 hahahahaha. Maybe I will get 15:45. Maybe I will run under 4 in the mile. Who cares if my grammar in not correct on LETSRUN?

Run Bird 66 wrote:

Once a week run hill repeats. Maybe 8 repeats on a decent grade hill that takes you between 40 sec to 1:30. Jog down EZ for recovery. Of course warm up a few miles ez before and after. After a few weeks of this, add a 2 mile tempo before doing the hill repeats. The other workout I would suggest would be alternating 300s with 800s. Run a fast 300m/w 100m Rjog ~ then go into your 800m/ w 400m Rjog after the 800.(all at faster than 5k pace) Do 4 sets of this. It's a great speed and pace/strength workout for the 5k. The rest just filler.

On your Long run I would try to throw in some 1 min fast/4 min ez in the middle of your long run. Maybe for a total of

10x1 min fast. Good luck.

nice post. I've already been doing the tempo run so I think I will start the hills next week. The tempo run has been going up a mountain so I just consider that my hill running. The 10x1min sounds really good I will do that during my long run this week.

What pace would you do the 800 in 2 40?

You suck, 2:40 for 800m repeats? Just quit now hahaha.

summerb wrote:

For those of you that have run a sub 17 5k what did it take for you to get there? I am trying to get there by mid september and here is what I am currently doing.

Monday- 4/5

Tuesday- 4/8

Wednesday- 4/6mile tempo

Thursday- 4/8

Friday- 4/6(will become a fartlek soon).

Saturday- 7

Sunday- 12

Total- 72

I am new to this type of volume but I feel that this will get where I need to be. Anything else I should be doing that will help? 17 male.

the total weekly mileage is exactly like mine. I'm sub 15:30 so yeah haha

70 miles for me is

13

6.5

13

6.5

13

6

12

long days long, short days short. that's how i roll. this is for my base training. no speed works what so ever.

i forgot,

that's all at long distance/recovery pace.

for me that's anywhere from 7/mile on a good day to 7:45/mile.

when it gets later into the season i still keep the same mileage, but add in speed workouts. so on a day where i'm supposed to do 13, i'd do like a 3.5 mile warm up, 4 mile repeats, 4 half mile repeats and 4 quarter mile repeats and 4 200's, 2 mile cool down.

ok I just did a 5k time trial yesterday in 19 11. Yes i know that sucks, but it was 102 degrees outside. it was suppost to be a 6.2 mile tempo but I decided I wasnt gonna be able to make it another round.

bumppp

summerb wrote:

ok I just did a 5k time trial yesterday in 19 11. Yes i know that sucks, but it was 102 degrees outside. it was suppost to be a 6.2 mile tempo but I decided I wasnt gonna be able to make it another round.

don't worry about time trials in 102 degree weather - good workout, but meaningless as a test of fitness.

Keep going!

okay i was really disappointed in that 19 time so i jumped in a 5k this morning for the hell of it. weather was a lot better and....

I RAN 17:32!!!! I can't believe this but I know it's legit I wore gps and everything. I think I'm just going to believe in myself more. Sub 17 seems definitely attainable now.

one man cheering section here - but way to go man! Showing good speed early on.

but notice how after a quarterfinal or semifinal noone is high fiving anyone - they know the real race comes later.

You have shown the potential, that's all. your job here is to keep building through November. Not as easy as it sounds. My senior year in hs, I broke the school record in the August time trial but never really got faster - I put too much into the early season and didn't keep my focus on the championships.

So be happy, but have a countdown to the big meet, not the first meet.

If you ran a 17:32 now, you'll probably hit sub-17 by November, unless the course you ran the 17:32 on was like pancake flat or something.

Incidentally, do you live in like Rhode Island or Alaska or something? Considering the winner of your state meet usually only runs 16:30's... either the race is up the side of the mountain or there's like 10 runners total; my state meet is usually won in low 15's.

Good wrote:

If you ran a 17:32 now, you'll probably hit sub-17 by November, unless the course you ran the 17:32 on was like pancake flat or something.

Incidentally, do you live in like Rhode Island or Alaska or something? Considering the winner of your state meet usually only runs 16:30's... either the race is up the side of the mountain or there's like 10 runners total; my state meet is usually won in low 15's.

ich iss won in 14 or 15. alway

That wasn't me that posted about the 17... and no I live in TN. Yes the course is pretty tough but I also run in the A-AA division and not the AA division which is always won in 15 or 14.

I've took this week pretty easy to recovery and the next 3 weeks Im going to really crank up the training. I'm going to run the majority of my distance runs on a hilly route and also throw in some hill repeats and some plyics. I'll keep you guys posted on how I do the first couple of races.

I started running as a junior in high school and got my PR down to 19:30s first season. I skipped indoor track and jogged 30-35 miles a week then and got PRs of 2:11/4:57 outdoor. In the summer, I ran 40-45 miles a week and I hit 16:58 5K midway through the season.

you're going to laugh - I just got home from my first 5k on my own charge to sub 17 and ran...17:33. Almost exactly what you ran. I went out way too fast - 5:21 if the course was marked right. I, uh, slowed down a little. So I can improve with better pacing. Onward!

summerb wrote:

okay i was really disappointed in that 19 time so i jumped in a 5k this morning for the hell of it. weather was a lot better and....

I RAN 17:32!!!! I can't believe this but I know it's legit I wore gps and everything. I think I'm just going to believe in myself more. Sub 17 seems definitely attainable now.

Try taking a look at this from Pete Magill.

He ran under 15 at age 47 or so.

This wa really helpful. Thanks. And congrats to your fiancee on that big drop in time.

mutton chop wrote:

not to steal the thread, but I also have the same goal. Is a 3 x mile with 4 minute rest between, a good estimate of 5k shape if you add all three intervals together plus 30 seconds?

I think 4 minutes is way too much rest to be a good predictor. A better estimate would be 4xmile w/ 2 minutes rest. What you did is a good workout though, especially for early in the season. It wouldn't be wildly off 5k pace, so don't good too hung up on what the estimate is. You'll have plenty of chances to race.