18:59 to 15:37 in a year and a half?

Don’t count on it.

Sub 18 to sub 16 are two completely different training cycles. Break 18, then 17, then 16. It will take 3 training cycles MINIMUM, unless you are just starting off of no training. For the training cycles themselves I honestly don't know. Technically, it would have to be mainly V02max, since the 5k is at mostly V02max pace. I broke 5 in the mile, which equates to somewhere in the low 17s so that's all I've got. A great 5k training thread would be colelio's training thread, I'll see if I can get it.

here it is. A solid progress thread, with detailed training.

age, prior training history?

plan for future training?

PRs for other distances?

ChasonMesinar wrote:

Help is it possible?

Absolutely possible by 9 months only.

1) 0-6 month: run only base 120-155 bpm no any tempos, intervals, etc just easy miles 1-2-3-5-6-7 days per week: 1 longest run, 2 medium long runs, 1 recovery day 20-40 min run at pulse under 120+-5, 3 short runs.

Gradually increase weekly mileage from 0 up to 100 km per week by adding 5% per week 2-3 weeks in a row, 3rd/4th week dump volume back by 5%/10%

2) 6-9 months: run reduced base mileage, but add intervals, tempos and so on (muscles building phase). Recover very well between workouts!(this is the very important)

I guaranty, your VDOT will increase by up to 50% more from existing one.

If you don't believe, check my strava profile:

https://www.strava.com/athletes/3453408

Start checking from 01.01.2020

I begun at 06:45min/km pace VDOT=46, now 04:30min/km pace, but next week I already able to hold 04:20min/km pace as easy daily pace. Current VDOT=71

9 months training only, "from zero to hero".

ChasonMesinar wrote:

Help is it possible?

Depends on your natural talent, age, prior training history, and ability to increase your training load without getting injured. If you're young and the first time is your first race ever off little training, then it might be possible. I had a little talent but not much, and I went from (converting my 3-mile times to 5K) around 19:30 in my first race as a HS sophomore after a month or so of training to around 16:30 near the end of the season the next year, so about 13-14 months later. 16:30 isn't 15:30, but if you have more talent than I did, it's possible. If your first time was after a couple of years of hard training and you're an adult, then a 3-minute drop in 18 months doesn't seem likely.

Canefis wrote:

If you don't believe, check my strava profile:

https://www.strava.com/athletes/3453408

Start checking from 01.01.2020

I begun at 06:45min/km pace VDOT=46, now 04:30min/km pace, but next week I already able to hold 04:20min/km pace as easy daily pace. Current VDOT=71

9 months training only, "from zero to hero".

And back to zero again very soon.

Why are you trying to ‘hold’ a pace on your easy days? Makes no sense.

7/10 maybe. Got me.

I ran 15:56 on the track on Saturday and will be going on 15 months running in a few days. Clearly not as fast as the thread title asks for but not THAT far off and I do still have 3 months to lop some more time off.

Training background:

* Jumpers and sprinter in high-school and college. Definitely a fast twitcher with only moderate distance talent.

* 12 years of inactivity and 70 pounds gained before starting back up in 2019.

* 2 kids and busy job to balance with training

If this thread isn't a troll happy to answer any questions you have regarding progression/approach.

highhoppingworm wrote:

I ran 15:56 on the track on Saturday and will be going on 15 months running in a few days. Clearly not as fast as the thread title asks for but not THAT far off and I do still have 3 months to lop some more time off.

Training background:

* Jumpers and sprinter in high-school and college. Definitely a fast twitcher with only moderate distance talent.

* 12 years of inactivity and 70 pounds gained before starting back up in 2019.

* 2 kids and busy job to balance with training

If this thread isn't a troll happy to answer any questions you have regarding progression/approach.

Congrats, I remember you from the sub 3 thread. Going for a goal of breaking 3 to breaking 16 is amazing progression.

crash and burn wrote:

Canefis wrote:

If you don't believe, check my strava profile:

https://www.strava.com/athletes/3453408

Start checking from 01.01.2020

I begun at 06:45min/km pace VDOT=46, now 04:30min/km pace, but next week I already able to hold 04:20min/km pace as easy daily pace. Current VDOT=71

9 months training only, "from zero to hero".

And back to zero again very soon.

Why are you trying to ‘hold’ a pace on your easy days? Makes no sense.

7/10 maybe. Got me.

:) Makes no sense to hold a very best individual aerob easy pace you say? Well.......that`s the opinion from amateurs without magic knowings.... :) Vyacheslav, please tell them who your magic coach is... !! :) :) :)

The Wizard JS wrote:

crash and burn wrote:

And back to zero again very soon.

Why are you trying to ‘hold’ a pace on your easy days? Makes no sense.

7/10 maybe. Got me.

:) Makes no sense to hold a very best individual aerob easy pace you say? Well.......that`s the opinion from amateurs without magic knowings.... :) Vyacheslav, please tell them who your magic coach is... !! :) :) :)

Quelle surprise. Yawn.

The Wizard JS wrote:

crash and burn wrote:

And back to zero again very soon.

Why are you trying to ‘hold’ a pace on your easy days? Makes no sense.

7/10 maybe. Got me.

:) Makes no sense to hold a very best individual aerob easy pace you say? Well.......that`s the opinion from amateurs without magic knowings.... :) Vyacheslav, please tell them who your magic coach is... !! :) :) :)

These words literally make no sense.

With a magic world class coach it`s really possible. :)

crash and burn wrote:

Canefis wrote:

If you don't believe, check my strava profile:

https://www.strava.com/athletes/3453408

Start checking from 01.01.2020

I begun at 06:45min/km pace VDOT=46, now 04:30min/km pace, but next week I already able to hold 04:20min/km pace as easy daily pace. Current VDOT=71

9 months training only, "from zero to hero".

And back to zero again very soon.

Why are you trying to ‘hold’ a pace on your easy days? Makes no sense.

7/10 maybe. Got me.

Why do you think that I am trying to hold pace specially? I run at 04:30 because it so easy to me now. It is my easy pace.

9 months ago my easy pace was 06:30-07:00, at same heart rate, do you see the difference?

4 weeks training with Coach JS:

Every week 4-5 seconds drop easy pace, or 2 bpm heart rate, what I should do if progress going so fast and I recover well without injury?

By your logic I should ignore progress and run like hobby jogger with 05:30? - at 05:30 I have pulse 120.... :)

Strange people, don't believe what they see... You check my strava, all 9 months training there, with paces, pulses you can see progress day by day....

To go from an all-out 18:59 to 15:36 (very specific, isn’t it) is highly unlikely with even the most advantageous scenario (i.e. if the 18:59 was uphill on a really hot day while you had the flu and you hadn’t trained at all, then over 18 months you lost 50 lbs. had great training and perfect race conditions).

What am I missing about the Strava guy with funny glasses? His best estimated time (19;40) doesn’t even sniff the 18:59 baseline from OP. His training doesn’t look special.

His training seems to have improved a little when he stopped tracking his running by GPS and started manually entering it...

I also don’t understand why The Wizard JS seems to imply that he coaches the Strava guy. On Strava, he says that he was coached by Joe Friel.

Why does JS want to claim that he trained that guy? I don’t see anything great to take credit for. It seems like that guy has a hobby of running just like a lot of us here.

elvid32 wrote:

To go from an all-out 18:59 to 15:36 (very specific, isn’t it) is highly unlikely with even the most advantageous scenario (i.e. if the 18:59 was uphill on a really hot day while you had the flu and you hadn’t trained at all, then over 18 months you lost 50 lbs. had great training and perfect race conditions).

What am I missing about the Strava guy with funny glasses? His best estimated time (19;40) doesn’t even sniff the 18:59 baseline from OP. His training doesn’t look special.

His training seems to have improved a little when he stopped tracking his running by GPS and started manually entering it...

I run on indoor now, because I am working, how I should put in strava activity?? :)

Pr 19:40 was somewhere in the beginning when I run outdoor.

5 weeks ago I run indoor 3 km- 09:08 and this is was not all out pace, avg heart rate at 3km=176bpm

This test I done before hiring a Coach.

My training is not special, very simple, I wrote already:

1) Build base (without Coach)-7 months (24 days during this period I was not running due to injury)

2) Build muscles (with Coach JS)-5th week now, in progress until my marathon race in Spain at February 2021.

I (and I’m sure many others) would like to see your progression with Coach JS.

I don’t think that I would be able to like running or continue running if it had to be mostly on a treadmill.