Hello! I am looking to find out what is considered a realistic goal over a period of 6 months of training, where the end of that period would be a time trial.
I am currently standing on a sub-20 5k time for a time trial that was done on the track a few weeks ago. Before that time, I did about 30mpw of training over the roughly 3 months. Not much speedwork was done, mainly 60mins easy runs and the occasional 30mins tempo run (usually doing about 6.8km during that span of 30mins)
Recently, I have started to use Summer of Malmo as a tool to progress to a faster time over the 5k distance. For the recent 16x200m workout that I did, I averaged 38s and felt comfortable. As for regular day to day running, I did about 6-8 miles (60mins Easy)for about 6-7 days and top of with a long run of about 10 miles. My mileage has been ramping towards 45mpw atm.
Over the next few months, I am looking at 3-4 months of SOM followed by 2-3 months of workouts (in-season based workouts).
What can I be expecting after that period of 6 months? Any chance of a sub-18 or even a sub-17:30? What is a realistic goal to target for over that distance?
Training wise. What can I implement into my training to make those goals much easier to attain? What am I lacking to reach faster times? Leg Speed or Stamina or both?
Reference Times
- 500m: 1:45 (Might be lower since I was doing a set of 15-20 500m)
- 3000m: 12:15
- 5000m: 19:49
- 10000m: 46:40