15:30 5k Training

Ran 15:26 on the road, but was aiming for sub-15, which is reflected in the paces. I would probably slow the longer reps down a bit if I were doing it again, but my workout partners were much faster than me.

Standard workouts in the buildup:

6 x 800 with 400 jog, avg. 2:25

Various tempos (4 -6 miles, or 2 x 3 mi) around 5:20 - 5:30 pace

3-4 x 1.5 mi @ LT with 60-90s rest

3 * 1600 @ 5k with short rest

10 x 400 @ 70-72

Also did it a few years later as a marathoner without any 5k focus. Lots of threshold workouts (1000 - 1600m reps, 8-10k total), usually 18 miles w/a tempo section on the weekend.

Did 14:20 at 5000 and 29:51 at 10000 with following training:

M: 16 k at 4 min/ km

Tu: 20 x 400m at 68 sec , walk easy rest back to 120 bpm .

We: 12 k at 4 min / km

Th: 16 k at 4 min/ km

Fr: 10 -12 km tempo at 3:15 min/ km

Sa : 24 -32 k at 4 min/ km

Su: Day off

The program to run guaranteed 15:30 looks like this then:

M: 12-16 k at 4:25 min/ km

Tu: 20 x 400m at 73-74 sec , walk easy rest back to 120 bpm

We: 10-12 k at 4:25 min/ km

Th: 12-16 k at 4:25 min/ km

Fr: Lactate threshold intervals at 3:20 min/ km to a total of 10- 14 k, rec= 120 bpm

Sa: 16 -20 k at 4:25 min/ km

- The DANCAN way - :) Good luck!

Ahaa, now I understand, why so many not positive posts from you to my address. Can not break 15:30.

From my side, I would not run those 5k and 3k TT in your plan, its would be costly before race.

Yes. You nailed it. My comments on your attempt to break 2:20 in the marathon come from a place of deep insecurity about my own performances.

As Canefis told you , don`t run that frequent TT:s ! )) It won't help your situation.

The thing is to do your "baking" without open the owen to check the procedure before "baking time" is over.... )))

- The magic baker - )))

Maybe instead of doing 4 time trials total, make the time trial 3 weeks out a 1500, and cut the other 5k and 3k, or do the 3k 3 weeks out and cut the 1500 and other 5k

There is no need for TT:s if you know how to evaluate training results and predict race results

out from them .

- The predictor - :)

I appreciate the feedback. I think I will scale back to 3 TTs (1500, 3000, 5000).

1500 on 11/3

3000 on 11/23

5000 on 12/13

I don't have a time on the books for the 1500 or 3000 hence why I want to take the time to run them.

Thanks and good luck with you xc season coleiolio.

Run 4:59 pace as far as you can every 3rd day until you hit 5000 meters.

Thank you.

The Wizard JS wrote:

Did 14:20 at 5000 and 29:51 at 10000 with following training:

M: 16 k at 4 min/ km

Tu: 20 x 400m at 68 sec , walk easy rest back to 120 bpm .

We: 12 k at 4 min / km

Th: 16 k at 4 min/ km

Fr: 10 -12 km tempo at 3:15 min/ km

Sa : 24 -32 k at 4 min/ km

Su: Day off

The program to run guaranteed 15:30 looks like this then:

M: 12-16 k at 4:25 min/ km

Tu: 20 x 400m at 73-74 sec , walk easy rest back to 120 bpm

We: 10-12 k at 4:25 min/ km

Th: 12-16 k at 4:25 min/ km

Fr: Lactate threshold intervals at 3:20 min/ km to a total of 10- 14 k, rec= 120 bpm

Sa: 16 -20 k at 4:25 min/ km

- The DANCAN way - :) Good luck!

I usually cringe at JS's posts, but actually I think that this is pretty good (and no, I am not JS posting under some other handle). No need to get too wrapped up in the pace/recovery details, but the main message of steady running together with race pace short-ish intervals and lactate threshold intervals is a very good recipe for improvement. It would also be possible to replace some of the steady runs with 'easy interval' type sessions if so desired; the average pace will probably remain more or less the same, but one will get a bit more time at a quicker pace.

I made a nice jump this year from 16:11 to 15:38 but had to take a very different approach to you as I was looking to PB over 5mi/10k later in my block.

I'll post my prev 5 weeks before my 5K PB which i was gearing up for a 10k block (I then went from 34:15 -> 32:38, 27:32 -> 26:18 8K)

5 weeks out

T- 8mi @ 85% 10k goal - 5:52

S- 15 x 600 off 90s - aim 1:58

4 weeks out

T- 1h 15 @ 6:10s

S 2 x 5 x 1000 off 90s between everything (8 x 10s hills after each set) - 1000's @ threshold

aim 3:17s - I went 3:10's second set

*note the tempos for 4/5 out were a building block to my next phase*

3

30' Tempo (5:40's)

4 x 2000m off 2:00 jog @ threshold

6:38, 6:42, 6:39, 6:36

2

10 x 1000 off 90s @ threshold (3:25 -> 3:19)

Sat - SPECIAL BLOCK

A.M 2 X 12 MIN @ Threshold (4min jog rec) - avg'd 5:20's

P.M 10 x 300 off 40s - 3k pace (started at 54 -> 48/49)

1

Wed -10 x 600 off 90s - 1:45-1:46 aim

Sat - 5K solo - 15:38 then did 6 x 400, 4 x 200 post session in 68/69, 32/34.

I also ran between 75-85 mi throughout and no real taper, just some sharpening. Long run max'd out at 17 mi and incorporated similar principles to you (progressing final 45 mins etc) and did mostly long singles until further in the block where I incorporated 5/6mi doubles for recovery.

Just giving you a different train of thought as your current plan seems more quality based. I found that increasing the global volume of my sessions but maintaining the pace intially helped me make big jumps then sharpening in the final few weeks. I'd definitely rethink that many time trials in the final weeks.

You see... "Make jump after increasing volume and not quality workouts". What does it mean? It means that you had limit not by muscles, but by others...

highhoppingworm, you should figure out what is limiting you mostly in order to reach your 5K PB: muscles or heart system and than to proceed accordingly, but do not go like, more workout and so on, magic combination and so on.

If you have limit with muscles - focus on workouts, if you have limit on heart system-focus on volume, easy runs, running economy, etc... Be smart and you will get success

Canefis: I am not sure I agree with this statement. While I think there is some validity to diligently working on your weaknesses. I am not sure that this means you should alienate your strengths. This is especially true as someone beginning to advance in age who is definitely at risk of permanently losing turnover if I am not diligent about it. For someone like me who has a very short running history your advice could easily be interpreted as train like you are running a marathon regardless of the distance you are trying to perform at.

I also don't mean to be rude but I am not convinced you are actually a real person vs. some weird astro-turfed persona to try to legitimize JS.

LuckBeWithYou: I REALLY appreciate the time you put into this post. That is some awesome improvement, congratulations. I actually don't see our approaches as being THAT different. You have a touch more LT work towards the end of your cycle whereas I have a touch more Vo2 Max work but the longer tempo efforts look somewhat similar. You also look like you were running 5-10 miles more per week than I am planning. Your point (as well as others) about too many TTs in the build-up is one I am taking to heart. I think I will do an unrested 1500 TT with a workout on the other end of it a 3k TT as a sharpening race and then the 5k.

I will try to help you:

Target: 15:30 - 5K, correct?

15:30=5K=04:57/58 min/mi pace, correct?

1) Can you able to hold 04:57/58 min/mile pace at least 1 minute few reps?

answer no: a) due to heart rate goes infinity...?

b) muscles cannot run faster, but heart rate relatively low..?

c) both heart & muscles are all out..?

a) lack of aerobic base;

b) lack of muscles;

2) Can you hold 05:20min/mi pace 3-6 minutes at least few reps?

answer no: a) due to heart rate goes infinity, lack of breezing, etc...?

b) muscles cannot run faster, but heart rate relatively low..?

c) both are suffering?

If you want to be ready for 15:30 (mini targets during workouts):

- your LT pace should be 05:20 min/mi during LT intervals;

- your 5K pace should be 04:57 min/mi during 5K intervals such as .....x400+-

Does not matter, real I am or not, switch on your brain, come on... . I don't think that you want to spend another year and see no progress... or very little...

Make proper analyses of your trainings and you will find solution.

You aren't really providing any insight by listing VDOT correlated I and T paces and asking me if I can't hit them because of "heart and muscles" or "lack of aerobic base". You also seem to be making a statement about "spending another year and seeing no progress" without any understanding of how long I have been running or what progress I have indeed made.

You come across as a real know-it-all which is a bit odd for a guy who runs exclusively on a treadmill with manual entries on Strava and has no verifiable performances anywhere. The only performance you have to date is self-reported and is remarkably unimpressive given the surety with which you speak.

The entire point of this thread was to get feedback on the types of workouts and training folks who hit this time were doing. I got a few good responses. Yours was not one of them. Buzz off.

I noticed, that everybody on that forum so aggressive and not friendly at all. They are friendly when you sucks, and worth than them.... Always looking some respectful person(runner) who can help him, if so why don't you ask Bekele and Cheptegei about 5K training? They so respectful, trusted, real, but give 0 information....

You aggressive because you have lack of knowledge how to train properly.

What kind of feedback you received: runners told you: I did this and this... and you believe that when you do same it will work??? Ah-ha-ha.... :))))

Folks are aggressive with you because you come across as conceited while simultaneously having literally no credentials to back up the confidence with which you speak.

I just followed you on Strava. I look forward to seeing your progress on with verifiable results and/or GPS backed data.

highhoppingworm wrote:

Folks are aggressive with you because you come across as conceited while simultaneously having literally no credentials to back up the confidence with which you speak.

I just followed you on Strava. I look forward to seeing your progress on with verifiable results and/or GPS backed data.

Don't worry, soon I will be back on land.

What can I do if have to work at sea, but need run?

My contract is 4 months and should finish at 10.10.2020

If I will sign off at 13.10.2020 I will participate with 3K race at 18.10.2020 at my local place (which I discussed with my Coach). Official results. GPS and so on... ))