Advice for training for sub 12:35 5k?

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  • registered

    dadsfadsfdasfdsafdas

    Member since 08/23/2019.

    1,247 posts. Last post 3 years ago.
    3 years ago 08/15/2020 1:59pm EDT
    re: LebronFAM

    LebronFAM wrote:

    jcheptegei wrote:

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

    lose some damn weight

    Guy is at least 8 ounces over race weight:). Some Jack Daniels paces

    Type 1 Mile 1200M 1 Km 800M 600M 400M 200M

    Easy 05:21 - 05:54 03:19 - 03:40 02:39 - 02:56 -- -- --

    Marathon 04:36 02:52 -- -- --

    Threshold 04:26 03:19 02:46 02:12 01:39 01:06 00:33

    Interval 04:06 03:03 02:33 02:02 01:32 01:01 00:31

    Repetition 03:41 02:45 02:18 01:50 01:23 00:55 00:28

    Nothing like scheduling a 28 min 10k as your tempo workout for the week:)

  • Advice for Joshua

    Anonymous Poster

    3 years ago 08/15/2020 2:06pm EDT
    re: jcheptegei

    You are only 23, so you have some years ahead of you. I would recommend taking a break and celebrate your 12:35 for a bit first. After that, continue your usual training regime and maybe try getting used to running mile repeats at 3:55-4:00 pace with 1-3 minute rest. If you can do 3-4 of those at altitude, I think you have a good shot at breaking 12:30. Take your easy days easy and hard days hard. Just get used to sub 4 minute pace for many of your workouts. This will allow your muscles to get used to that type of pace, so you can eventually break 12:30.

  • Joshua C

    Anonymous Poster

    3 years ago 08/15/2020 2:49pm EDT
    re: Effillo

    Effillo wrote:

    One word. Tinman! Look him up.

    AHAHA!

  • loI

    Anonymous Poster

    9 months ago 07/24/2023 11:33am EDT
    re: jcheptegei

    Lol. Made me laugh though. 8/10 troll

  • Mocazilla

    Member since 06/27/2021.

    787 posts. Last post 1 day ago.
    9 months ago 07/24/2023 12:08pm EDT
    re: jcheptegei

    How about sub 26? Get you and your Ugandan brother + some Ethiopians and go for it together

  • Jingy

    Anonymous Poster

    9 months ago 07/24/2023 12:28pm EDT
    re: jcheptegei

    jcheptegei wrote:

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

    Double thresholds….old man.

  • jep

    Anonymous Poster

    9 months ago 07/24/2023 1:05pm EDT
    re: Jingy

    12 x 400m in 60 secs no recovery and just sprint the last bit.

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