What does it take to run sub 16

Training Advice/Discussion 5k/10k

3 years ago 06/08/2020 4:43pm EDT

I’m a 16:50 runner, ran 9:55 and 4:40, in indoor, is there anyway I can grind this summer and reach sub 16. It’s been an all time running goal for me, what can I do and what should my training look like (how fast should my tempos and reg runs be) I currently just got back from a week off and I’m doing really easy running in the heat, feeling really awful. Can I build a strong base and hit my goal? Any training ideas how I can build this base, I was thinking of hitting a max of 60 mile weeks mid summer.

3 years ago 06/08/2020 5:39pm EDT

re: maxm25

Well, it takes running 3.1 miles at 5:09 pace

3 years ago 06/08/2020 6:05pm EDT

re: maxm25

If your trying to really peak and dont really care if you run faster later in your life then try and do 70.

3 years ago 06/08/2020 6:19pm EDT

re: maxm25

Make sure you do your tempos and summer workouts at your current fitness (your most recent race times). Not by your goal times.

3 years ago 06/08/2020 6:29pm EDT

re: maxm25

Sub 16 will be a tall order if you’re talking xc, but doable, you could probably get pretty darn close on a track right about now.

If we’re talking xc, you can’t neglect specificity. Get used to running fast over grassy xc type courses. 60mpw sounds good depending on your history.

Don’t forget to run strides 3x per week and get in a good 12+ mile long run. Get moving at 6:15 pace or under on random runs when you feel good. Do a light tempo once a week and honestly maybe just run more than 60mpw if you can handle it (pretty easy if you run easy most days)

3 years ago 06/08/2020 11:57pm EDT

re: lets run is very weird

70 miles is for if you want to peak later in life, 100-130 mpw is a little more in that realm of “really peaking”.

3 years ago 06/09/2020 6:58am EDT

re: maxm25

With your shorter distance PRs, your 5k has a lot more potential. Idk if it's sub-16 at this point but you should be under 16:30 on the roads. Probably 16:15-16:25. So like most people without a ton of lifetime miles, a big summer base with some tempo work will help you get a lot stronger and match your PRs from 1600-5000.

Sub-16 probably needs mile speed in the 4:30s. It's up to you on how you want to play it. You could still do 4-6 weeks of 800-3k workouts before 4-6 weeks of base building for XC. If you're serious about XC I would line up some mile time trials in July. You don't need to sacrifice mileage. You could still get to your base training volume but just have shorter, faster workouts for a time.

3 years ago 06/09/2020 8:55am EDT

re: maxm25

The additional power from 2XU Compression Shorts will get you most of the way, combo up with some compression socks and a high 15 is possible.

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