Serge wrote:
Hello
Just ran 16:33 last week. Do you guys think I could run 15:0X by the end of the summer? In April I ran 20:19, but from June I pretty much give all my time to training. My weekly milage is about 100-150 km depending on the week. I do speed work on track 3 times a week and a lot of other kind of training (stretching, cycling, balance exercises, strength workout)
Usually I spend about 8 hours a day on training with about 4500-5000 calories spend a day. My height is 168cm, l weight 62 kg(seems like I can drop around 5kg and get about 7% body fat)
There is probably no way to increase my training, because I feel like I am on a verge of overtraining, and when I start to feel that way, I just rest for 1 day, and get huge super compensation, which brings me to a whole new level.
Most of my milage is done at high velocity. I cant run longer than 10k. Once I ran 23k long run. I felt really bad after that, not sure I want to do it again. It was the hardest work out, even thou I ran it at 5:00min/k pace. I felt depleted at the end and on a way to my home (by train) was super-cold (on a hot day), as if something happened at 16k mark, something switched inside.
On the other hand I run 3k at maximum effort almost every day, which I love.
I can hold 3:00min/k for about 1k, 3:00min/k feels hard on my legs, as if it requires some-kind of different running mechanics compared to 3:30m/k - which feels relaxed yet hard.
My training times at max effort
400m time is 65sec
800m time is 2:20
100m time is 14,50
3000m time is 9:50sh - (training time, not racing never raced 3k)
Hope this makes sense.
Any advise is welcome.
Do you think its possible to run 15:0X in 2 months (if I don't get injured of something) or am I to naive not to understand a huge gap between 16:33 and 15:09. Yet I must say that 20:19 and 16:33 is also a big gap isn’t it? I can say that going from 20:19 to 16:33 was not that hard for me. It just takes a lot of time of your life.
Oh and I forgot to say, my age is 33, not sure if it matters but still.
This has NOTHING to do with this thread. You grabbed out a year-old thread to get advice on your 5k potential? Make your own thread!
Anyway the answer is no, you don't have enough basic speed. Even with several years of training, I don't see you be able to go much lower than 16 flat. Further improvements at 5k and lower are unlikely.
Switch to the marathon, where 2:35, maybe 2:30 is possible with good training. You would need to change your training tho, right now the reason you can't handle longer runs is the intensity of your training. It makes you strong in high end aerobic (around threshold or bit faster) but your basic endurance and fat burning systems are lacking.