Predict my athletes 5k based on 1 x 5k

rvbk wrote:

13 mpw sounds like the mileage the other distance programs in ur league train at, am i right coach

I really don't know what the other programs do. None of their other coaches have been super forthcoming. I know Ripon runs mostly easy distance during the off season (at least during the summer, but don't know if they do anything organized during the winter.)

Good Luck.

He did go 9:55 last year. I think he would have been sub 9:50, but he tripped just before 2k and kind of lost some rhythm. He was at 6:01 at 2k so he probably would have slowed down quite a bit anyway, I think the trip kind of slowed him down a little sooner than would have otherwise happened and mentally it crushed him. After the trip, he fell out of the lead pack and could never catch back up.

This week

M: Tempo effort of about 4.5 miles with warm up and cool down. 7 total

T: 8 easy + lifting

W: 10 easy

Th: 4.5 progressive + 8 x 400 @ 72 with 60-90 sec recovery (muddy track, trainers) 1 mile cd.

F: 8.5 in the hills (went to winter formal afterward)

S: (today) will be 3-4 nice and easy when he wakes up from the late night.

S: will be 10-12 easyish.

His easy pace is around 6:30 per mile right now.

Next week, we will back down the mileage a bit. He's going to run 10k on Feb 3. It is a race that I recall having winning times sub 32, but his mom looked up the results from last year and the winner was low 35. If it goes like last year, he could win. I'd actually rather see him get towed along by a faster group, but, it is what it is.

What is the pace of his tempo runs if his easy pace is 630? sounds like the easy pace is a little hard based on his current shape, no?

Last tempo workout we did was 2 x 2 miles at 11:00 (3 min rest). These are probably faster than a true tempo run would be. I'm guessing his tempo pace is around 5:40.

I'm thinking he got a little crazy on some of the distance runs. He's been pretty flat this week, so he has done only easy runs, with the exception of 10 x 200 yesterday. This week was intended to be a down week anyway. He is running a 10k on saturday.

howd the 10k go?

34:30, second place. I'm pretty happy with where he is at right now. I am actually thinking of giving him some days on the bicycle just to be sure that the legs are 100% before we enter another tough training block.

Correction

34:24 official time. 5k splits of 17:08, 17:16. Pretty pleased with that. Just over a year ago, his 5k PR was 16:57. He's been making good progress.

keep the updates coming, much appreciated

Yesterday did 16 x 400 @ 77 average on a 2 min cycle (so 43 seconds recovery). Ran in road flats on our dirt track. Goal was to run 5k pace. Last week he did 6 x 1k @ about 3:18 avg. 2:00-2:30 rec. Very easy

Mileage still in mid 50s

Tempos usually 4-4.5 miles at 5:30-5:40 pace

Reps usually totaling about 3k of reps with ample recovery (ie 8 x 400 @ 68 with 300 recovery jog)

Long runs of 10-11 miles 1-2 times per week.

If the week has 2 quality workouts he does 2 long runs. If the week has 3 quality workouts, he does 1 long run.

Saturday, he ran the 1600 leg of our DMR team. Really ran crappy. Sprinted the first 200 in 30 seconds, came through 400 at 64 then settled into a 76 sec average for the next 3.5 laps. He was stuck in no mans land the whole way and mentally wasn't into it. Finished in 4:51.

This friday, he runs his first 3200 of the season. I don't think the race will be too fast. The goal is to run with the pack for 2k then see what gears he can find on the last 3 laps. Time should be somewhere around 10:15. Most important is getting in and competing and getting a strong last 1200. March 22 will be a higher level 3200, where we will be looking for a faster time (hopefully low 9:50s)

After the 16 x 400 on monday the week looked like this.

T: 10.5 easy + weights

W: 8 easy-moderate + 6 x 200 @ 32 (plenty of recovery)

Th: 4 easy + 4 x 200 @ 32

F: 3200m @ 10:03 (1st place, broke away at 2k)

Wht was the gameplan and splits for the 3200m race? seems like he followed them pretty nicely

Splits were pretty erratic early on. He was following a runner from another school (on my instructions). We haven't done any workouts that are 3200m specific. Most of the training has been tempo stuff, 5k pace stuff with a fair amount of rest, and stuff at goal mile pace with lots of rest. I didn't know how he would react to running at 5 min mile pace without any rest.

Splits were:

5:06 (70,79,77,80)

4:57 (75,76,76,70)

My guy heard the 80 split at the end of the first mile and accelerated a bit, but the kid from the other school picked it back up and re-took the lead. They slowed a little bit at the end of lap 5, but still ran a 75 on that one. My guy accelerated a bit again at the beginning of lap 6, which was enough to discourage the other guy. He then ran pretty smoothly for the last 1200.

In 2 weeks, the top 8 kids from this past meet will run against the top 8 kids from a meet from the county to the south of us. There are a couple of pretty good guys in that county, so we should see a significantly faster time. Originally, I was just wanting to drop under 10 in the upcoming meet, but I'm now thinking a low 9:50 is possible. I'm also going to encourage my guy to be a little more proactive earlier in the race.

Get him in a few 1600m races and doubling could be a huge benefit to him as well. You need some 1600m speed to be successful in the 3200m.

I used to end every workout with a 58 - 60 second 400m in high school which helped me stay mentally strong that last 600m of a race.

Siroucity wrote:

Get him in a few 1600m races and doubling could be a huge benefit to him as well. You need some 1600m speed to be successful in the 3200m.

Agreed. That was part of the long term plan for the season. Get a couple of good 3200s early, then run mostly 800/1600s for the rest of the season (until championship time), occasionally tripling back in the 3200 if the meet is very low key.

Today's workout was solid and totally geared toward the 1600: 4 x 300 @ 50-51 (goal pace), 3 x 600 @ 1:48-1:50 (date pace), 4 x 300 @ 50-51 (last in 49)

After the above mentioned workout, the training went like this

3/14: 11 miles easy

3/15: 4 miles + weights

3/16: 9 miles with 8 sets of 3 min fast, 2 min easy inserted

3/17: 7 miles easy

3/18: 8 miles + 5 x 200 @ 32 ish. Ample recovery

3/19: 1 mile wu, 2.8 tempo @ 15:22, 1200 @ 3:48 (76,76,76,), 800 @ 2:27 (72, 75, kind of rigged a bit)

3/20: 6 miles easy + weights

3/21: 4 miles easy + strides

3/22: 3200 @ 9:46

He won the race from the front. I had told him that once the pace dropped below 75, take the lead, but he didn't wait for that. First lap was 69. from 400-600, the pace slowed to 37, so my guy took the lead and ran between 73-75 the rest of the way. He was pretty gassed at the end (last 200 in only 36), but he recovered extremely quickly, so his fitness is pretty good right now.

We don't have any big races on the calendar for a while now, so I think we will drop back into a mini base building period and let him de-stress for a while, enjoy the race, and begin to build fitness for the late season invites and elimination races.

Hey Coach B,

What if you watched how your runners responded to the training and performed in races and made intelligent decisions based on that information?

Then you wouldn't have to poll the boards.

Set yourself free.

SHAZAAM wrote:

Hey Coach B,

What if you watched how your runners responded to the training and performed in races and made intelligent decisions based on that information?

Then you wouldn't have to poll the boards.

Hey Gomer,

Where exactly did he ask what his athlete was capable of? Clearly the title was a joke.

Detector,

I get the sarcasm, but I still stand by my comment.

Get off the boards and coach your kids (unless you just want the attention--"Look at me. I'm Coach(insert letter), and these are my training plans."

SARCMARK!

Commandeering this thread a little, perhaps back to it's original intent.

I ran 5 x 1k today with 3 minutes rest. It was windy.

3:04, 3:04, 3:01, 3:00, 2:59

What would y'all expect for a 5K or 3200?