Advice for training for sub 12:35 5k?

Workouts like 5x1000m in 2:30.5 with 0 seconds rest will get you where you want to go.

Thanks for the advice. Have you ever tried this workout? And how much faster should I run so people won’t complain about the track and shoes?

12:35 is pretty soft. Just run more easy miles and you will improve fast.

4x1 mile in 4 minutes with 60 sec rest

Get your hands on a copy of Run Less, Run Faster and try doing some lite strides on all your easy days.

20 x 400m in 59 seconds with 60sec rest.

+ 1

jcheptegei wrote:

I just ran 12:35 but thinking I can go under

You need to provide us some more information. How much mileage have you been running? What is your year in school? etc.

have you considered moving up to ultramarathons?

As I have told so many times....It`s just a pace thing! :)

Well done everybody! Nice work :-)

You are probably doing a lot wrong. I have some training plans on my website - linked below. If you can’t break 12:20, you aren’t training hard enough... IMO.

All the best as you work on your fitness.

https://www.coloradotrackclub.com/training-plans

if thats actually Cheptegei... What's your 5k Geezer? lol

jcheptegei wrote:

I just ran 12:35 but thinking I can go under

lose some damn weight

Starno wrote:

20 x 400m in 59 seconds with 60sec rest.

In fact it`s enough to run 20 x 400m at 60-61 sec with around a minute rest. Then you just add lactate threshold intervals at 4:26 mile pace and easy runs at about 5:50-5:55 mile pace.Looks very simple , but it always works. But of course the runner must have extreme talent to be able to hold these paces in training and still very controlled and far from all out.

jcheptegei wrote:

I just ran 12:35 but thinking I can go under

Have you trained before? I know it may sound weird, but training could help you improve a lot. If you start going for a run 2-3 days a week you might improve your 5k time and even be able to finish a 10k in a few weeks.

Try increasing your weekly mileage, at least 100mpw

One word. Tinman! Look him up.

B12 shots and high carb low fat vegan diet