My goal of Sub 15:00 5k

Bump. Curious to hear how training is going!

thedub wrote:

Once again, congrats on the great season you have had so far. I know that 3200 was not what you were hoping for, but coming back 5-10 minutes later with a 57 sec 400 is excellent. I still think that you are capable of something within the 10:15 range (if you are well rested of course). The mileage you are throwing down is impressive! Keep it up, it is encouraging to see all the improvement you have had.

Also, if you notice my training over the past week I did my first double EVER this past week! You (and my coach) have inspired me!

I think I missed your thread because I never saw this! Thanks man! The last week you posted looked pretty good, that workout was pretty awesome! How did the race go? and you doubledddd, haha.

My training has gone pretty well, I just hit 9 weeks at an average of 70 mpw and am having a slightly lower week this week (probably closer to 60 mi) to run a quick 1600, hopefully sub 4:30 (I ran 4:35.9 2 weeks ago in not so good conditions running another 6 second PR and a 3:18 1200 split with rough splits (66-63-69)).

Good Luck with the rest of your season and update us!

That 1200 was this last weekend^

You are running 70 miles per week and 12 training session and run 10 min 3000 m, Really ????

"Definitely you should run 100 and 15 training sessions to run 9:45 3000m ..."

Think about your training one time more...

If you ran 4:35 a mile, so you should run 9:05 3000m and about 9:45 2 miles !

I haven't run the 3200 very much at all this year, but I've PRd in the 1600 by 12 seconds and I'm not even tapered, so I think it's working, haha.

Just wanted to bump this thread back and continue to post updates this year. I journal fairly meticulously but was lax with my posting on here. I apologize!

I ran several 15:25-15:40 5ks last season. I think this is largely due to the fact that I live in the south and by mid-March, it becomes very warm. Hence, making it difficult to run PRs. Plus, I think I was simply in 15:30 shape last season.

BUT, this is a new year and my goal is to smash sub 15:00 or bust! Right now, it is, of course, cross country season. My goal is to hit sub 27 (Never been as good at cross) at Chili Pepper next weekend. I'll make a sincere effort to post regularly and will be very honest and candid with training. Take care!

Glad you're back! What's your training been like the last few months?

Just ran my first 8k in 27:28 in 80+ degrees and 80% humidity so I'm hoping to go under 27 soon too.

Good luck with cross!

Training has been consistent, but honestly rough! I have been doing more mileage than ever before, so I am definitely feeling the strain. Only 65 mpw, which is not much relative to many, but it is certainly a big bump for me. I ran 28:04 last week in similar conditions and was very disappointed. Hopefully, this bump in mileage will pay off later in the season, or at least in track season!

That 27:28 is great! It is good to see that you have continued your improvement! How has training been for you? And feel free to not answer this, but are you in college now? With your progression, I could certainly see you becoming a force to reckon with soon!

Welcome back!

What's new in your training schedule ?

Still a lot of tempo/cruise intervals + LR every week ?

Why don't you rest before your races ?

Usually race week is easy enough, but you did some hard intervals, maybe that was the reason you didn't break 15 ?

Thank you! Glad you are still on the thread!

New to my schedule: More fartlek based workouts, and dynamic workouts. We will often do a 3-4 mile tempo and then follow that up with a fartlek. I will post a training log at the end of the week and let you check it out. Still a long run every week.

That is one thing I wish I could change on the schedule... More rest! However, I am still a college runner and am somewhat at the mercy of my coach. He is mostly a great coach and does listen to my input, but I still do my best to trust his training while sharing my thoughts from time to time. I do think that I began to burn out around late March last year. Lots of racing and interval training will do that to you.

Have you been training towards any goals?

Nice to hear !

I am not as fast as you are, but I ran that season 17:42 5 k and 37:00 10 k (18:40+18:20).

Volume is about 75-80 k or (45-50 miles).

Yesterday I ran 4 x 2000 m on the roads with 2 min of recovery:

7:34; 7:22; 7:30 and 7:09 Felt okay, that wasn't all-out, fourth was harder, but under control.

PS: 1st and 3rd a little bit uphill and 2 and 4 a little bit downhill, that's why difference.

I am still hoping to break 37 min :D I've got last opportunity in october during that season.

Last saturday I ran TT 2 k (3:20 + 3:13), was windy and cold enough, also on sunday I did last longest run 25.5 k.

My last longest LR was in may (13.1 mile), usually I ran about 18-20 k and not every week. If I have a race, so I finish my

LR (2-3 weeks before the race) and do about 14-16 k instead, not more. I think that negatively influences on results.

Same with quality workouts. Usually I do 1 LT workout, about 8 k worth, sometimes that can be 3 x 10 min with 2 min rest

or different variations at 3:40-3:45 min/km pace. And another workout is VO2max or mix.

It might be 15 x 400, 60 s rest or 6 x 800, 2 min rest or 3 weeks ago I did 10 x 400 + 1 k in 3:07, also not all-out.

Tons of info :D

At that moment I think I could run 17:15-17:20 5000, but 10 k goes a little bit harder.

9/21-9/28

Sunday

- 5 miles easy

Monday

- 11 miles @ 6:50 pace

Tuesday

- 8 miles easy

Wednesday

- 4 mile tempo @ 6:00 pace

- Total: 8 miles

Thursday

- 8 miles easy

Friday

- 4 mile tempo (on the track) 5:33/5:33/5:27/5:03

- 7x200m hill sprints

- Total: 8 milesp

Saturday

- OFF

This week was uncharacteristicly EASY. Most of our team was out with a stomach bug at the start of the week, so we took it very easy as everyone recovered from their sickness. Mileage has hovered around 60mpw for most of August and September with the exception of this last week. Hope everyone had a great week!

Great training! I think you can totally break 37! Are you going to try to race a 10k this October? Did I understand that right?

Hope you had a great week

Thanks, mate !

Yeah, in october, also I will run 5 k in october too.

Today I ran 15 x 400 on the road, 60 s rest and averaged 78.8 (3:17/km) , last one 73.

Pretty nice session, also not all-out, but lately I feel tired, gonna recover during 2-3 days by easy running and day off.

Following week is race week, so I shoudn't overtrain now :D

Love a lot of what you are doing, but still think the easy runs should be slower. Probably easier said than done training with a college team. It seems everybody always wants to settle between 6:30 and 7 for easy pace.

Have you read the famous article by wejo?

I think it's fine as long as he feels recovered for workouts. He isn't running 100 - 140 mpw, he's doing 60 mpw. Wejo also did mostly LT/Progression Runs until the season hit and the paces of these days varied a lot more day to day in his base phase and then slowed down to accommodate very fast workouts, thedub is doing LT and some light speed work added on, not much different than Wejo's base phase. In my opinion, a little more mileage at the same pace would be ideal, but he's also doing just fine as is. He also gave paces of days not labelled easy, so maybe those were "workouts" for his team coming back from sickness. Different styles of training work, look at NOP, they've had several extremely dominant runners and they do their easy days very fast (compared to 7 - 8 min pace). Lydiard had his runners train at a fast aerobic pace (so close to 6 min pace). Jack Daniels had his runners run relatively the same relative speed as NOP does now. Frank shorter slogged his easy days. thedub and his coach can determine how fast he needs to go day to day as they know much more than we do about what's going on. This isn't supposed to be me firing at you, just spitting my thoughts out there!

thedub - solid week for a down week! I just hit 70 mpw for a down week (tomorrow is a cross train day) and had a nice tempo of about 25 min at 5:35 pace which is making me really excited for my next meet because previously my best tempo had been 20 min at 5:45 pace. Good luck on your next race!

Working for sub 25 8k and 15:00 5k. I'm just doing basic high end aerobic work for as long as I can and its working great.

Mon: 3 miles easy right into 4-6 miles at steady state right into 3 easy

Tues: 4-7 easy

Wed: 4-7 easy + strides OR 4mi/5mi double

Thurs: 3 miles easy // 4-6 x mile @ threshold with 90-120 seconds recovery // 3 miles easy

Fri: 4-7 easy

Sat: Long-ish run (10-12)

Sun: 4-7 easy + strides

Total: 45-60 mpw

touche! even as i was typing my post I was thinking about the kind of paces Salazar has his guys do on easy runs.