19:38 5K to 16:30 5K: One year only

Good luck in your race.

Don't be surprised if you don't run much faster than your 19:38. What you are doing is base work, and that is good, but it doesn't make you fast.

I predict 19:25 (give or take 5 seconds)

If you read the hadd thread, it would show that you may run a fairly fast race. Possibly in the low 18 min range. Building the aerobic base is crucial. It also lets our bodies adapt to a new level of fitness. I wouldn't be surprised if you are a minute faster. A minute is a huge jump, but when you're only running 30 miles or whatever a week, you can make that jump.

Keep plugging in the miles!

BIG BOX wrote:

For now, run an hour per day, every single day, no matter what. Don't even think about the pace. Don't work out. No joke.

Talk to you in a few months -- you'll probably be halfway to your goal by then.

This is a very wise post. I concur.

my situation is very familiar to this...

I havent run competitvely for 7 years. The only physical activity that I was doing was playing basketball once a week. On March 20th I went to a track and ran 3 miles just to see what I could do. I ran 20:10.

Since then, by loosely following Daniels 5-15k plan, I have run bests of 16:52 5k and a 27:43 8k.

My begining goal was to be able to cover 3 miles in 16:00 (5:20/mile). My workouts have consisted of Daniels threshold runs @ 5:40/mile and intervals with 1 minute or less of rest @ 5:20/mile between 200-1200 meters.

Easy days are 30-50 minute runs, prob between 6:20-6:40/mile.

My long run is up to 11 miles.

PRs from seven years ago

400m 54.1

800m 2:02.1

1600m 4:40.1

3200m 9:55.7

5K XC 16:03

5Mile Road 27:18

10k Road 34:25

PRs from last six months

400m 65 (en route to 800m time trial)

800m 2:21

1 Mile 4:59 (split in 16:52 5k)

2 Mile 10:19 (split in 16:52 5k)

3 mile 16:19 (split in 16:52 5k)

5K 16:52

4 Mile 22:17 (split in 27:43 8k)

8K 27:43

*Update*

==========

56 miles last week

19:05 5k

All base miles still.

Another Update:

60 miles last week.

Another base mile week.

Will take it easy this week.

This week is over for me, as I'm taking tomorrow off, and I ran an easy 4 miles this morning.

So this was my down week

45 miles: 6 runs

9 weeks= 416 total miles = avg of 46.2 miles in 9 weeks.

================================

Legs still feel fine. Again runs are still at 8 minute pace. About 2-3 times a week I run 3-5 miles at 7 minute pace, so roughly 6-15 miles.

Next week I'll ratchet the miles back up to 60 or so.

Week 10:

62 miles: 7 runs

10 weeks= 478 miles = avg of 47.8 miles in 10 weeks.

============================

Ran 16 miles at 7 min pace

Ran the other 46 at 8 min pace

==============================

Going for 65 this week. Trying to get on grass more.

Will do another test 5k at the end of October.

No one needs your updates.

I predict your 5k time will never get below 17 minutes.

Security2 wrote:

No one needs your updates.

I predict your 5k time will never get below 17 minutes.

Advice: Find window. Open.

Place hand under window. Slam window shut. Again and again. Cry like the baby you are. Jerk.

Security2 wrote:

No one needs your updates.

I predict your 5k time will never get below 17 minutes.

Speak for yourself, not for me, O ye of little faith. As another out-of-shaper who could probably only muster an 18:45 5k, this thread is highly inspirational! Why this is nearly my favorite thread on the entire site. When he runs that 16:30 the praise shall rain down upon the Callmaster. He shall be elevated to the hallowed halls of the great thread fathers and shall sitteth on the right hand of Leonard Luchine. Disciples shall bow down and wash his feet. etc. etc....

I too declare that I shall run 16:30 within a year!! [terms: track only, no road. no FAT required]

gastropod wrote:

Speak for yourself, not for me, O ye of little faith. As another out-of-shaper who could probably only muster an 18:45 5k, this thread is highly inspirational! Why this is nearly my favorite thread on the entire site. When he runs that 16:30 the praise shall rain down upon the Callmaster. He shall be elevated to the hallowed halls of the great thread fathers and shall sitteth on the right hand of Leonard Luchine. Disciples shall bow down and wash his feet. etc. etc....

I too declare that I shall run 16:30 within a year!! [terms: track only, no road. no FAT required]

No need to blaspheme. I'd call you a bad name but maybe you're only "joking." Hopefully you'll retract the above.

Maybe he posts his weekly updates to stay motivated?

Good on you, Callmaster. You are giving me inspiration as I try to go from 21:00 5k on August 1st, builidng very slowly to try to hit 18:00 by November.

Ok, got a bit carried away there. You're right...that is no doubt blasphemy and there is no need for it. To those whom i have offened, my sincere apologies.

I think some people who talk about how this should be easy for him don't know what it's like to lack natural talent.

Not everyone is blessed with the ability to drop three minutes off their 5K without a lot of work.

I appreciate the updates. I was a 16:15 guy "back in the day" and I'm currently trying to get back down somewhere below 17. Keep 'em coming!

I'm in a similar boat. Coming back from injuries. After about 10 months off I finally strung together a month & a half of consistent running. Off just ez base building I managed a 5:11 mile where I went out a bit fast (2:27 at the half).

Then a week later I sprained my ankle & missed the next three weeks. I'm three days back from that. I'm planning on running a 5k sometime in the next few weeks to get a baseline. Should be sub 19.

I went over some of my training logs from when I PR'd with my 17:30s.

I was averaging 46 miles per week for about 15 weeks. My base was off of xc season of 35-45 miles a week.

This week has been solid so far. I'm noticing how easy it is to go out and run 10 miles at a time. I've lost about 8 pounds since end of July as well.

I'm going to run another race at the end of this month and I'm thinking I'll be real close to 18 flat by then. We'll see. The important thing is I'm getting fitter.