Official sub-17 5k training and racing thread 2014

Raced first 5k in a while yesterday.

Easy week leading up to the race:

M - 6 easy

T - 6 easy

W -

T - 5k race

Ran 16.45! PB by 29 seconds, was a bit windy but completely flat course and had good competition.

Going to do a training block for 8-9 weeks before county XC champs and another road 5k in early January.

Should be able to improve before then and hope to run another PB.

Good luck to everybody else aiming for sub 17!

Hey guys,

ran a 17:24 on hilly 3.11 mile course, really tiring. But ran a 16:01 on a flat 3 mile course. Today I plan to do 4 miles in the A.M. at about 7:10/ mile. And then in the p.m. I plan to run 5 by 1k at about 3:10 with about 60-90 sec rest. What do you guys think?

just chillen here wrote:

Hey guys,

ran a 17:24 on hilly 3.11 mile course, really tiring. But ran a 16:01 on a flat 3 mile course. Today I plan to do 4 miles in the A.M. at about 7:10/ mile. And then in the p.m. I plan to run 5 by 1k at about 3:10 with about 60-90 sec rest. What do you guys think?

sounds fast to me for the Ks - let's say you are a 16:40 5k guy per your flat 3 mile race.

that is 3:20 per K.

3:11 per K is more like 15:55 pace.

so it is 5 x 1k at 3k pace? Seems like a stretch.

Mooncuber Run wrote:

Raced first 5k in a while yesterday.

Easy week leading up to the race:

M - 6 easy

T - 6 easy

W -

T - 5k race

Ran 16.45! PB by 29 seconds, was a bit windy but completely flat course and had good competition.

Going to do a training block for 8-9 weeks before county XC champs and another road 5k in early January.

Should be able to improve before then and hope to run another PB.

Good luck to everybody else aiming for sub 17!

nicely done - huge personal best is terrific news.

I'm racing tomorrow a flat course, no wind...but little competition I'm afraid.

Started doing some speed to get my 14th year of sub 5 by 12/31, so my 5k work has taken a backseat.

Last week I did 2 workouts.

Tuesday: 2x5x300m w/ 100m walk recovery. 52s for first set, 53, 52, 51, 50, 46.0 for 2nd set.

Friday: 8 mile tempo at 6:18 average

Yesterday I did 12x400m w/ 2:30 sendoff (run+rest)

76, 74, 74, 73, 73, 74, 73, 75, 73, 74, 74, 68

Going for the sub 5 next week with a couple friends pacing me.

I'll join in as well. I've run sub 17 a few times in xc this year so far PRing at 16:47, and my last race (Nike Regionals Heartland) is in a couple weeks. Hoping to run at least 16:30 and 16:15 would certainly be nice. My 16:47 was run on a flat course, but it was about 50m long and I led from the start without competition so I know I've got some more in me.

Yesterday ran a solid 6 miles @6:20 with the wind, mile 5 in 5:36.