Official sub-17 5k training and racing thread 2014

Yeah, if you already have great footspeed then you don't need to worry so much about the fast repeats right now. The goal should just be upping your mileage reasonably while really getting that threshold pace down. I am very similar to you and the biggest improvements came from doing a weekly long run (some weeks hard, other weeks easy) and doing threshold runs. I would also do strides after your easy days just so you keep in contact with your speed.

However, something I am going to incorporate maybe once every other week are some 400m repeats at slightly faster than goal race pace just so i get used to pacing...but I don't want it to be a tough workout. The real meat of my plan is in the tempo and long runs.

What is your current tempo pace?

I'll jump in here from a different angle.

My PR is 14:55, but that was 20 years ago.

I ran 17:30 four years ago (at age 40) and 18:25 the next year.

So, it's been three years since I raced but I kept running.

I know I'm slower but have enough general fitness that I'd just have to tweek a few things to get faster.

I don't think it's going to happen because I always hurt something when I train to race.

But sub 17 is still realistic and would actually be a tough challenge.

I don't run on the weekends and adding a 9 to 10 mile run there would do a lot, if I can hack it.

I rarely run more than 5 miles at a time right now.

Occasionally I will run 7.

toro wrote:

I don't think it's going to happen because I always hurt something when I train to race.

I'm 46 and have that same issue - it's weird - every time I say 'ok I am going to focus on running a fast 5k'...something goes wrong and I get hurt. But if I just do whatever my coach says and train more for all events with the team, I never get hurt.

I think the fast workouts are obviously what kill me - for example, I was healthy for 2 years, then I saw this thread. I committed to a sub 17 effort and did 18 x 200. Bam, two injuries. Nothing serious, I hope, but I think I have to just admit the fast workouts are counterproductive.

I suppose no work faster than 4k pace is my new rule.

But I am still on course for a sub 17 attempt this winter at the armory. Last year ran 17:22 in one attempt, on so-so training. That would be glorious, esp since I've never been much faster than that, even in HS.

It's strange.

I used to not be able to train unless I had a race I was preparing for.

Now it's the opposite. I can only consistently run if I don't race. Otherwise, I hurt my heel or calves and have to take time off to get well.

Took yesterday off just because I was lazy.

Tues: 6 miles easy @ 7:25

I think my easy pace right now hovers between 7:15-7:30 on a flat run. Once that gets around 7 flat and 3 mile tempos are in the 5:50's I'll know its time to try for sub 17.

Sunday did 2x400,76,79.

Monday did 6x.1 sprints.

Tuesday hill workout.&15 mi bike

I'm going to shift to weekly posting. This thread will be crazy if not lol.

BAT wrote:

What is your current tempo pace?

My current tempo, I'd imagine is about 6:20 right now for 4 miles.

When I was running 17:3X consistently, my tempos were about 6:00-6:05. I was averaging about 50 mpw and doing a lot of hard intervals. 5x1000, 4x1200's, 7x800's all at 5:30 pace.

Hill repeats, 12x200's, 12 mile long runs were also in the mix.

I can pound fast, hard intervals all day. I can cover 200's in 28-29. My body handles it really well. I always hated tempos, so this time around I'm doing lots of tempos, lots of half marathon paced stuff, strides, long runs.

Taking two days off and I'm starting up tomorrow.

ok - just did a good workout -

5 x 1000 average 3:25. Which times five = 17:05. So I'll take that one.

It was on the roads and 4 of them had a tiny tailwind, but even the wind one was in the same range.

I did a rolling hill 20 min tempo at 6:05 pace last week - maybe this week I'll try a track tempo at 5:55 or so.

still 3.5 months til track season.

official league wrote:

maybe this week I'll try a track tempo at 5:55 or so.

Try this....8x1000 at threshold (5:55) with 1:00 jogging rests

On the last two intervals, pick it up a little bit and go to down to 5K pace (5:30).

Trick your body and improve your strength with this workout.

Last week was 50 miles. This week so far:

Mon: Scheduled Off Day

Tues: 7 miles

Today: 6 x 1000 w/ 3 min rest: 3:32, 3:28, 3:26, 3:24, 3:21, 3:17. Started feeling it on number 5, but felt strong throughout.

BR wrote:

official league wrote:

maybe this week I'll try a track tempo at 5:55 or so.

Try this....8x1000 at threshold (5:55) with 1:00 jogging rests

On the last two intervals, pick it up a little bit and go to down to 5K pace (5:30).

Trick your body and improve your strength with this workout.

you're thinking more volume is the benefit of that workout? My normal tempo is 5300 meters and this workout is 8000 meters.

Maybe I'll try it on Friday instead of my normal tempo.

My only hesitation is the mental benefit I get from a continuous 20 minute tempo - helps in races when I get used to continuous effort without breaks.

With is my theoretical complaint about intervals - sometimes I think they train us to run really well with 2 minute breaks. When there are no breaks in races.

Maybe we should do more race imitative workouts. 2 mile time trials regularly, etc.

Cool thread. I'm hoping to grab a sub17 soon, current PR is 17:13 from a couple months back. I averaged 70mpw over the summer and right now I'm bumping it up just a bit and doing Hanson Half Marathon Training. I run one tempo per week on the roads, last couple of weeks have been 4 miles at 5:55 pace.

Today I did a track session that felt pretty good, 5x1k with 2:00 jog in between in 3:23, 3:23, 3:23, 3:21, 3:20. Is that close to sub17 or am I a bit off still? Should I maybe shorten up the recovery time the next time I do this workout?

Let's try to keep this thread going- I already have had some good ideas. For ex I did the 8x 1000 cruise intervals suggested above- great workout. I ran the first 6 at 555 pace, #7 at 542 pace and the last sort of raced it at 532 pace.

Feeling like I might be in the (relative) shape of my life.

But my main season isn't til indoor track in January so I have to back off a little and not do too much speed yet.

Ran 17:10 today on the roads on a relatively flat course (only one or two significant inclines). 21 second PR. My first 1K was slow at 3:32, but from there ran around 3:25 for the rest of it. Happy to have won this race and basically run this entire thing on my own. 3 weeks until my sub 17 attempt on a bit faster of a course.

Nice job, Future!

I went 17:12 in a race this morning. Mile splits were 5:25, 5:35, 6:11ish for the last 1.1. I know there's more in the tank. Still hard to motivate myself during the last mile.

Good job guys. I haven't posted in a while because I am tapering for my HM next weekend then it's time for some fast 5k's I hope.

Keep up the good work everyone.

First of all, when does your season end? Have you been/ can you be pool running, biking, or other cross training? What do you normally run for a 5k? Hilly courses or flat?

17:00.9 yesterday! AHH So close!

I did 5:25, 5:30, 5:36

Last year I did 16:50 in nice weather off 20 mpw. The weather was pretty crappy yesterday. I'm at 55-60 mpw, all easy (7:40-7:50/mi) sub lt runs twice a week (6:30/mi) and a long run.

For next 3 weeks I'm doing all easy except one faster sub lt run (6:10/mi) and 20x200 around 40-42 (5k pace) with 200m jog, then a 5k on 3rd week.

After that, then I start true speedwork after 20 weeks of base. I just don't know where to start, like what are good workouts? Should I go down from 60 mpw to 40 in speedwork?? So confused!

Very nice race, congrats on the win and PR!