My goal of Sub 15:00 5k

Hehe! Sorry.....I forgot you are on a team and have to follow another coach.

Yessir! I still have one more season left!

thedub wrote:

Well, today concludes my collegiate cross country journey. Here is the race recap:

6000ft elevation (NM), and about 50 degrees, sunny, with a dew point of about 20.

I went out SLOW. First mile was 5:26 and I was about 100th pace. I began to make some moves at the halfway mark, and managed to make my way to 40th place out if 129 with a time of 27:15. Definitely not my best race, but I am pleased considering the elevation and the difficulty of our conference (tough D2 conference).

The altitude was very rough. I live and train at sea level. Going out slow helped. Not the best race of my life, but I’m happy with the season and the results! I’m guessing this would be worth a 26:15-26:30 at sea level?

-thedub

Solid race! Altitude affects everyone differently, but it looks like you handled it pretty dang well, because the jack Daniels website says it was worth a 26:04! Nice job!

My last race did not go so well, I was really mentally out of it and maybe a little tired from the big week beforehand (still averaged 100 mi the last 7 days on Thursday of that week), but it was mostly mental. Conference is this week and I plan to race much better and not focus on time, but this past week was a lot more manageable around 85 and this next week is the start of a couple week taper, so it'll be around 70.

You had a very nice season and I'm sure you're well on your way to sub 15!

JS, how is that 12x1200 workout at 3:53 possible? I'm surely better than 15:00 at 5k but I would probably struggle with such an extensive workout.

Well.....that pace , 78 sec/ 400m , is the very best LT-pace for a 15:00 ( calibrated to 14:55) at 5 k .It`s nothing special

to run 6 sec slower per 400m compared to race pace 72 sec per 400m when you get your very best individual rest between the reps down back to 120 bpm . One of my fast elite Kenyans did 10 x 1600m at 4:36-4:40 and another day 14 x 1200m at 3.27-3:30 min at his LT:s, I expect him to be world top in a couple of years, he`s only 22 now. As I have told so many times, to run your very best possible times is mainly an individual pace thing , only enough mileage to extend the entire race distance .

- COACH J.S , The Magic Wizard - :)

To get a grip of what you are saying, how long time does it take for the BPM to go down to 120 assuming you have 195 max BPM?

Thanks, NWA! I am feeling pretty confident that I am capable of the sub-15 this season. Especially since I have never been as good at XC.

Sorry to hear about the poor race but I am glad you are not done yet! 100 miles is no joke, man. Even though you handled it well, I can imagine that you were still highly fatigued. Hopefully, this taper will feel like a breeze! You will have to keep us updated on the rest of the season. Good luck at conference!

you don't have to do anything imo. just wait until Nike release their next lineup of racing flats. we got the nike zoomx alphafly victory, the nike zoomx alphafly matumbo, the nike zoomx alphafly streak lt, etc.

JohnnyS wrote:

To get a grip of what you are saying, how long time does it take for the BPM to go down to 120 assuming you have 195 max BPM?

If you are running your correct 5 k pace at the maxVO2 400s the recovery back to 120 bpm should take about 45 -90 sec....if more than that the pace is too fast.

Just wanted to thank you guys for starting/maintaining this thread. I somehow managed to stumble upon it, and it’s been very interesting and helpful to catch up with the conversations you all have been having for a while now. I’m in a similar situation, as I’m a ~15:20 5K runner on a collegiate XC team. However, I haven’t really been enjoying the experience, so I’m fairly confident I will be quitting after the semester and joining the University Running Club and coaching myself. I am planning on creating a rough draft for my track training plan this Winter Break, and I will definitely be looking back at this thread for advice (and maybe even join future conversations). Once again, thank you, and I hope this forum continues into the track season!

Helpful LetsRun Forum?!?!?!?! wrote:

Just wanted to thank you guys for starting/maintaining this thread. I somehow managed to stumble upon it, and it’s been very interesting and helpful to catch up with the conversations you all have been having for a while now. I’m in a similar situation, as I’m a ~15:20 5K runner on a collegiate XC team. However, I haven’t really been enjoying the experience, so I’m fairly confident I will be quitting after the semester and joining the University Running Club and coaching myself. I am planning on creating a rough draft for my track training plan this Winter Break, and I will definitely be looking back at this thread for advice (and maybe even join future conversations). Once again, thank you, and I hope this forum continues into the track season!

I'm glad you found this thread helpful! I certainly have as well.

You must keep us updated on how this season goes! I hope that everything goes smoothly if you do decide to leave the team. Coaching yourself sounds like it could be tough, but amazing and rewarding. Good luck, and keep us posted!

-thedub

Also, while I am here I will post a quick training update:

Track season is here (for me at least)!!! My school ends its XC season early due to the fact that we are not eligible to compete at D2 regionals yet. I took a week completely off, and over the last 10 days, I have simply done easy runs. I won't post every run since there is not much substance, but here is the weekly mileage:

11/4-11/11:

34 miles

11/12-11/19

Obviously, this week is not done, but I will do about 40 miles.

Taking it nice and slow. Our first indoor track meet is December 7th. I am truly not even considering this meet as anything more than a workout. It is just way too early to run fast. The first opportunity that I will have to break 15 is the first week of February at Pitt State, so that is where I am focusing my mind on.

-thedub

Don't forget to do a good amount of strides!

I had a pretty good end to my season. I ran a good race at conference, although it was a mudfest, so not any good times (winner was barely sub 27 and he's gone mid 24). Next race was even better than conference, I maintained form the whole race for the first time all season and ran 28 min for a decent course with ice/mud/snow with a nice and big hill we did 3 times. Just did a Mile time trial tonight and ran 4:34 positive splitting a little, but got out in 65 when I usually go 5 sec slower my first lap. Pretty happy with it, was a 1 second PR on a 200m track, so even a tiny bit faster outdoors. I have a 5k time trial Monday before I close out the season and then it's a week of cross training before we head into indoor season. Hoping for 15:29 - 15:45 for the 5k, but at the very least sub 16.

How did the 5k time trial go?

11/11

6 miles easy

11/12

7miles easy

11/13

8 miles easy

11/14

OFF

11/15

7 miles

11/16

OFF

11/17

I got a sinus infection but still ran 5 miles. Felt pretty sick.

Total: 33

Last super easy week. We will start bumping mileage back up.

thedub wrote:

How did the 5k time trial go?

Not so hot, lol. Just went for it and threw myself out there with the faster guys and went through the first mile in 4:45 and slowly faded to a 16:15. To be honest, I'm not sure how much faster I could've gone if I even split it, probably sub 16, but not by much. I feel like I'm way more mid d than I thought, but we'll see this track season. 4:45 actually felt pretty dang easy and then I was really feeling it about 2 laps after that.

I think I'm gonna try and do 800 and Mile this indoor season just to see what I can do and based off that I'll decide what to do in outdoors.

Maybe I can join in here, as sub 9 3km and sub 15 5km are my medium-long term goals. I am nearly 35, only started running regularly last year and more seriously this year, but many years of easy cycling and other exercise before. Current (road) 5km PB is 17:10 from a couple of months ago, but I think may be quite a bit above this level now.

Training last week (treadmill paces are without adjustment for wind resistance, using following calculator for incline adjustment:

https://42.195km.net/e/treadsim/

):

Sunday - 2 x 4 x 60m all in 9-10s on indoor track followed by 1 x 100m in 14-15s, walking/standing rest 3 mins, and 5 mins between sets.

Monday - 6.6km continuous (tempo) run, first 6km at 17.5 km / h (3:25 - 3:26 min / km) next 400m at 18.5 km / h (3:14 - 3:15 min / km), last 200m at 19 km / h (3:09 - 3:10 min / km). Treadmill 0% incline.

Tuesday - 5 x 1200m (vVO2Max ish) at 20 km / h (3:00 min / km), around 3 min jog rest at 9 - 9.5 km / h (6:19 - 6:40 min / km). Treadmill 0% incline.

Thursday - 3 x (700m - 600m - 500m) at 20 km / h with sets at 2% - 3% - 2% incline (converted 21.8 km / h, 22.7 km / h, 21.8 km / h on flat ground, 2:45 - 2:46 min / km, 2:38 - 2:39 min / km, 2:45 - 2:46 min / km). 2:30 - 3:00 jog rest between repetitions, 4 - 5 min jog rest between sets, at about 9 km / h with same incline as the set. Treadmill.

Friday - 3000m - 2000m - 2000m (tempo intervals) at 18.5 km / h, 19 km / h, 19 km / h (3:14 - 3:15 min / km, 3:09 - 3:10 min / km). Treadmill 0% incline.

Also about 2 x 5-7 km easy cycling Monday - Friday (morning and late afternoon, with the running around lunch).

No idea what my current shape is outside, or whether the treadmill is accurately calibrated; just focusing on progressing week to week, which is going well at the moment. I don't do the same schedule every week; I will try to post regularly.

SUPERIOR COACH JS wrote:

Er... wrote:

Do you mean good luck not getting injured? Those are ridiculous workouts.

It`s not! Individual exact calibrated workouts that should be no match for an indoor 8:50 runner at 3000m. I have coached over hundred runners of different level and no one of them injured because of this kind of perfect individual training.

Complete bs

unusual_training wrote:

Maybe I can join in here, as sub 9 3km and sub 15 5km are my medium-long term goals. I am nearly 35, only started running regularly last year and more seriously this year, but many years of easy cycling and other exercise before. Current (road) 5km PB is 17:10 from a couple of months ago, but I think may be quite a bit above this level

Welcome to the thread! I admire the discipline you have to do all treadmill running. Must be tough!