Sub 15 5k training

It depends on a lot of factors. Are you doubling? why only 65 mpw? If your goals are 5k and up oriented, you should be looking to build up to 90 minutes a day, give or take 15 minutes (such as 30 am 60 pm, or 15/75, etc) and that is most likely more than 65 mpw. Mileage will help, but you also need to be comfortable with 5 mile tempos sub 5:30.

Thanks for the help! I’ll probably increase the mileage for this upcoming season but to be honest this is the most mileage I’ve put on before. Last year the most I ran was around 55 mpw. I have ran a 1:11:53 half marathon so running 5:30 pace is pretty comfortable for me. Do you know anything else that would possibly help for workouts? How about long runs like how far should I try to go?

SAM_RUNNER wrote:

Do you know anything else that would possibly help for workouts? How about long runs like how far should I try to go?

Best workouts would probably be somethings @ 15flat pace:

4-8x800 @2:25

5x1000 @2:55-3:00

4xmile @ 4:50

Long runs should be between 12-15miles

I generally agree with this but would drop 800s from the mix - they are a little too short for a 15:00 5k runner and they are too easy to run too fast because they are too short. I’d stick to 1000s, 1200s and miles.

And what I think the prior poster didn’t say, but probably would agree with, is that you shouldn’t just jump in to workouts at his prescribed paces, but rather than when your workouts organically evolve such that those paces are your current training paces, that will be a good indicator that your ready to take a run at sub 15:00.

SAM_RUNNER wrote:

Thanks for the help! I’ll probably increase the mileage for this upcoming season but to be honest this is the most mileage I’ve put on before. Last year the most I ran was around 55 mpw. I have ran a 1:11:53 half marathon so running 5:30 pace is pretty comfortable for me. Do you know anything else that would possibly help for workouts? How about long runs like how far should I try to go?

Just don’t race the easy days and you can up mileage no problem. Try to get above 70 consistently with a down week when you need it. Lots of thresh work, so like 8-10xK @ thresh or 8xK progressing from thresh to 10k both with 60 sec rest. Just get lots of strength and then take a day each week and work on speed, like 4x150 or hill sprints or 4-6 200s after a workout. When it comes close to your racing season, hit those hard workouts, but not in base. 4-6x60 sec hills w/ 3 min jog rest are also good for strength in the base phase. Long runs should be 16 - 18 miles.

Smoove wrote:

I generally agree with this but would drop 800s from the mix - they are a little too short for a 15:00 5k runner and they are too easy to run too fast because they are too short. I’d stick to 1000s, 1200s and miles.

And what I think the prior poster didn’t say, but probably would agree with, is that you shouldn’t just jump in to workouts at his prescribed paces, but rather than when your workouts organically evolve such that those paces are your current training paces, that will be a good indicator that your ready to take a run at sub 15:00.

+1

Smoove is smart, listen to him

Based on your post, it seems like you are on a college team, so why would you not just do what your coach says? Talk to them, tell them sub-15:00 is your goal, and ask if there's anything specific you can do to work towards that. I agree that upping your mileage could help, but considering 65 is already the highest you've ever run I wouldn't run more than 70-75 this year, and progress to that slowly. Next summer you can work up to 80-85 and you should see a significant drop in your times. You'd rather run 15:05 this year and 14:45 next year than 14:55 this year and get a major injury, then never break your PR again.

do you not have a coach? wrote:

Based on your post, it seems like you are on a college team, so why would you not just do what your coach says? Talk to them, tell them sub-15:00 is your goal, and ask if there's anything specific you can do to work towards that. I agree that upping your mileage could help, but considering 65 is already the highest you've ever run I wouldn't run more than 70-75 this year, and progress to that slowly. Next summer you can work up to 80-85 and you should see a significant drop in your times. You'd rather run 15:05 this year and 14:45 next year than 14:55 this year and get a major injury, then never break your PR again.

I'll add on to this post; based on your other post, your coach just had you do 5xmile@5k pace with 5 minute rest, a pretty classic big VO2 max session. He seems like he has a good head on his shoulders, just keep listening to him and I think the rest of my advice still stands.

SAM_RUNNER wrote:

Thanks for the help! I’ll probably increase the mileage for this upcoming season but to be honest this is the most mileage I’ve put on before. Last year the most I ran was around 55 mpw. I have ran a 1:11:53 half marathon so running 5:30 pace is pretty comfortable for me. Do you know anything else that would possibly help for workouts? How about long runs like how far should I try to go?

Don`t listen to amateurs here at LRC! )) It`s not mainly a mileage thing for you to run faster.

You will manage fine with 65 mpw , and even 55 mpw is enough to reach your goals.I have so far coached a 13:29 5k and a 27:43 10 k , a half 1:01:40 ( high altitude) and a 2:07 marathon so I obviously know what I`m talking about.

Niko, have you even broken 15? 800s are absolutely fine for 5kers. Ritz did tons of 400s training for his 5 and 10ks.

SAM_RUNNER wrote:

I’m looking to run a sub 15 5k for our indoor season. I’m currently a sophomore in college and ran a best personal best in a 5k time trial outdoors in 15:25. I’m right now running around 65 miles a week and we just ran an 8k time trial for cross country and I ran a 25:49. What would be some workouts and how many miles should I run a week to help get me there? Thanks!

What you're doing now sounds like it is working, so I suggest sticking with it.