Quest of sub 17 5k Thread

I've got a sub17 goal as well.

I'd be interested in hearing from others what workouts they ran (and their splits) which told them they were ready for sub17.

I've been putting down high 16s pretty consistently now (frustratingly so) and can tell you that my toughest workouts that told me I was fit were 2x2 mile cruise intervals in 5:38 (gravel), 8x1000 starting in the 3:20s and working into the teens (track), 12x400 between 66 an 70 (track).

I think most people can go sub 17 on less work but I'm not super talented and also possibly pushed a bit too hard.

Broke 17 my sophomore year of high school and now in my late 20s trying to get back into shape would love to do it as well. Back then did a lot of hills and mile repeats but now more trying to up my mileage to do it. Did a 17:30 time trial back in July and could probably break 17 right now if I had someone to pace me.

MediocreHSRunner wrote:

I've been putting down high 16s pretty consistently now (frustratingly so) and can tell you that my toughest workouts that told me I was fit were 2x2 mile cruise intervals in 5:38 (gravel), 8x1000 starting in the 3:20s and working into the teens (track), 12x400 between 66 an 70 (track).

I think most people can go sub 17 on less work but I'm not super talented and also possibly pushed a bit too hard.

Those seem more like sub 16:30 workouts than sub17 workouts. Especially that 2x2.... you're running 2 sets of 2 miles at close to sub17 pace.

MediocreHSRunner wrote:

I've been putting down high 16s pretty consistently now (frustratingly so) and can tell you that my toughest workouts that told me I was fit were 2x2 mile cruise intervals in 5:38 (gravel), 8x1000 starting in the 3:20s and working into the teens (track), 12x400 between 66 an 70 (track).

I think most people can go sub 17 on less work but I'm not super talented and also possibly pushed a bit too hard.

I’m curious what you are putting down for you long runs that workout sounds really tough honestly. How far/fast are you running your long runs?

indianasMostMediocre wrote:

I’m curious what you are putting down for you long runs that workout sounds really tough honestly. How far/fast are you running your long runs?

Biggest LR I did over summer was a touch over 16. Last mile in 5:52 but I was mostly just under 7. A more typical LR for me would be 13-14 closing between 6:00 and 5:50 with the last 4-5 around 6:30-6:45. I go out slow and accelerate a lot over the last 3 miles.

I will be completely honest I overtrain a lot and get injured quite a bit. A lot of my training is a bit over the top considering how slow I race. Just this XC season I've taken 4-5 days off due to minor overuse issues.

J0ker1 wrote:

Those seem more like sub 16:30 workouts than sub17 workouts. Especially that 2x2.... you're running 2 sets of 2 miles at close to sub17 pace.

Hopefully will go sub 16:30 soon :)

Keep this going. I’m in 17:15ish shape, but at 47 have to be careful about workload.

MediocreHSRunner wrote:

I've been putting down high 16s pretty consistently now (frustratingly so) and can tell you that my toughest workouts that told me I was fit were 2x2 mile cruise intervals in 5:38 (gravel), 8x1000 starting in the 3:20s and working into the teens (track), 12x400 between 66 an 70 (track).

I think most people can go sub 17 on less work but I'm not super talented and also possibly pushed a bit too hard.

Wrong paces up to your capacity. Just telling you.

The Wizard

16:20 masters PR.

I ran 16:50 off of 3 x 1 mile @ 5:30ish - 2 mins rest. Hard workout for me to complete solo and I race much better than I practice.

Other indicators: 5 mile tempo on trails with some hills @ 6:15 pace. Long run 10 miles @ medium effort (7 min pace).

I’d like to target 16:59 5k in the next 2-3 months, I’ve been marathon training and got down to a 1:19 Half, converts to pretty close to 16:59. Hoping to get there after 8-10 weeks concentrated 5k program.

The Wizard JS wrote:

Wrong paces up to your capacity. Just telling you.

The Wizard

Yeah you're absolutely correct I figured there's no harm in posting my tutorial on how to break 17 then plateau for 3 months for anyone out there who needs a little extra frustration in their lives.

Ace_of_Base wrote:

I’d like to target 16:59 5k in the next 2-3 months, I’ve been marathon training and got down to a 1:19 Half, converts to pretty close to 16:59. Hoping to get there after 8-10 weeks concentrated 5k program.

If you have any leg speed (and I'm guessing you do), you're already there and won't need much 5K focus. Just lace them up and let it rip.

Ace_of_Base wrote:

I’d like to target 16:59 5k in the next 2-3 months, I’ve been marathon training and got down to a 1:19 Half, converts to pretty close to 16:59. Hoping to get there after 8-10 weeks concentrated 5k program.

Interesting. Every runner is different. Coming from the longer end of the spectrum, I could easily run 1:18 and still not break 17:00 for 5k. Yet more 17:00 high school runners would find 1:19 is pretty brisk for a half marathon. I think the 5k specific training will help you achieve your goal.

Wednesday: 4 miles @ 8:30 average

Thursday: 5 miles @ 7:45

Friday: 6 miles @ 7:30 (treadmill)

Saturday: 5 miles @ 7:35 (treadmill)

Sunday: off

This was just a getting my feet back underneath me week my goal was 20-25 this week. I am in a different city right now but will be traveling home tomorrow.

Ca$hclay wrote:

Ace_of_Base wrote:

I’d like to target 16:59 5k in the next 2-3 months, I’ve been marathon training and got down to a 1:19 Half, converts to pretty close to 16:59. Hoping to get there after 8-10 weeks concentrated 5k program.

If you have any leg speed (and I'm guessing you do), you're already there and won't need much 5K focus. Just lace them up and let it rip.

Given a competitive 5k with good weather I think I could get it. Might need a few weeks of some 5k/3k effort intervals and such to get the leg speed up.

Monday: 3 miles @ 7:55

Tuesday: 6 miles @ 7:30 average 6 x 20 second strides

Wednesday: 7 miles @ 7:12 average 8 x 1 minute surges ran 6:35 for two of those miles

Thursday: 5 miles @ 7:30

Friday & Saturday: off

Sunday: 9 miles @ 7:30

30 total will increase by ten miles each week till I hit 50 will keep the one workout a week till I am in the 50s