Heh, yea, well I suppose that comment was a bit too strong. It's just that, living in NYC, I got used going out 2/3 times a week.
Since I'm not the most talented runner out there, I know it'll require an insane effort on my part to break 15 and if that means not going out even once a month, I'll be ready.
Yea, I'm in that all or nothing runner mentality right now...
6.5 miles at 645 pace...felt really good...did 5 strides incorporated into the run
35 minutes-a little over 5 miles...felt good and pretty easy, was scheduled to be an off day today but after a good run last night I was too excited to take a break in my training.
50 minutes this afternoon
clubxc = JCHOW
Has anyone broken 15 mins yet? Any recent 5K road race times?
You don't need a gym to do lifting. You don't even need a lot of space for a whole body home gym
2 db and some weights
step
swiss ball
you can bench press and do skull cruches on the step
you can do biceps curl and overhead press while standing
you can do step ups on the step
you can use the step with the swiss ball to train the core
you can use your wall to do squats
you can use the step to increase load on bw exercises like triceps press down, push ups...
FUUUUUUUUUUCK
Twisted my ankle BADLY last night running my mid week 13 miler in central park.......god damn crab apples. Was barely able to limp 6 miles back to work to change and go home...so mad at everything right now.
Looks like I won't be running for a week. Come back FAIL for now.
Hit 37 miles last week with a day off and with my first real uptempo run last night. 7 miles total including the warma and cool, fartlek 3x(2on 130 off, 3 on 130 off). Felt great to do something a bit faster and felt pretty tired after the 3rd set.
Today was a hilly 40 min.
Been a few days since I last posted...this week hasn't as good as past weeks. Got sick and missed a day and then felt weak for the two days after. Only hit 14 miles for the first 4 days, way behind schedule, but oh well. Today I did a hard 61 minutes over very hilly terrain. Longest run since I started runnign again both in time and distance about 8.5-9 miles. I have two days left in the week and hope to salvage another 15 miles or so to hit the mid-hig 30's for the week. Debating a tempo or interval session tomorrow.
Last two days have been pretty good. Sunday did my first interval workout...felt like crap but was nice to get one done.
Warm up 12 min then estimated 400 meters by jogging for 2 minutes and marking the start and finish. did 2 setss of 4x400 with 60-75 sec rest in between and 2 minutes after the 4th one. Averaged 74ish for the workout. Fastest was my last in 72. Slowest was number 6 in 77. Overall felt far from sharp which should be expected. I could have done more but it was a hard. Got about 6.5-7 miles in total between the workout and warmup/cooldown
Yesterday ran 5.5 miles with big negative split. 6:30 with 1st half around 7 min pace and 2nd half around 6 min pace. Felt extremely strong.
I am debating racing a 5k tomorrow to see where I am at. Not sure what I am going to do yet as I haven't signed up. I am going to see if there are any other races in the next week and a half before signing up. Id rather race next week but if there is nothing Ill prob line up tomorrow. Ill post here how it goes.
Anyone else have anything interesting in their training? Haven't seen anyone really post in awhile, rab?
78 minutes today on a hilly course, longest run so far by 17 minutes.
So I'm guessing none of you guys broke 15 huh?
Just as I suspected from day 1. A bunch of dreamers with no hope of breaking 16 mins, much less 15. At least Eddy Lee kept it real. These jokers are just wasting their time.
I've broken 15 and have gotten as low as 14:3x with this training...
Monday: 8 miles easy. 6x100 strides.
Tuesday: Tempo (8miles@ 5:40, 8 miles @ 3/4 5:20, 1/4 6:00 per mile) [12 on day]
Wednesday: 10 miles easy
Thursday: 5 miles easy
Friday: Cut down Intervals( 10x1k, 8x800) These can start as slow as tempo [12 on day]
Saturday: 8 miles easy. 6x100 strides
Sunday: 90-110 minutes hard (14-15 miles)
Total: 70 miles
Core 3x a week. General exercises 3x a week. (all body weight)
Good luck!
Eddy didn't do it right away, and maybe these guys won't as well. But never give up the dream!
Timely bump of this thread. Lets get this thing started up again and keep each other motivated. Maybe one of us will achieve Eddy Lee status....
It's a bit of a reach with my foot speed but I'm going for it. Giving myself 4 years to try and get under 15. If I fail, ohh well, I'm sure I'll get faster in the process.
I'm making a comeback after 2.5 years away from and kind of serious training. Started racing on the bike for a bit, so that kept me in touch with decent aerobic capacity and pain threshold, but in the end cycling is totally different.
I started back up in April and have so far done two road races on moderately hilly courses;
Late August 5k: 16:08
Recent 4miler: 21:03
My PRs from college are
5k: 15:51
1500: 4:16
Currently I'm in just as good or better shape than I was when I ran 15:51. Goal is to do cross country races and some road 5ks this fall. During the winter I will work on the mile and 3k distance.
Current training:
80-90mpw
I run 3 miles at lunch on most days in addition to what's below.
M: 10miles easy + strides
T: "hard session" of the week - 4mile tempo(22min) + 5X200(31-33sec) OR 5X1600(mid 5:20s with 1min jog rest) + 4X200(31-33sec) or 8X1k(goal 8k race pace) something else in that vein
W: 12 miles easy
T: 10 miles easy + strides
F: 6miles moderate progression run + 6X250m hill sprints, 5 miles easy if racing
S: RACE or 10 miles easy
S:13-15 miles with second half cutting down to a hard pace(around 6min/mile or so), or 14/15 miles easy if racing the day before.
Who else??!!
How are u guys doing??Nice progress you have done "coma Stamina".
I recently found this thread when researching för training to achieve a sub15min 5k. I am currently a 16.45 runner, my target is 15.00, hope to get it this year if not i take next year.
Currently i am doing around 60mpw and trying to increase this to 70-80.
Last weeks training:
mon: rest
tue:13mi@6.50pace
wed:9mi@6.55 incl 10*100m sprints
thu: 5*1000m @3.20/km (8mi)
Fri: rest
Sat: progressive tempo 6mi 6.15-5.45/mi (tot 10mi)
Sun: Long run 17mi@7min/mile
Tot 57mile.
Have been running regularly and dropped 2minutes from 5k last year. Any suggestions on "magic" workouts" or feedback on my training. Is 15min realistic for me this year. And no i do not have a coach.