Train me for sub 16

I'd love some feedback.

Workouts? Volume? Key indicators?

I’m 35 and ran 15:45 on the track the weekend before Thanksgiving. I was running 60-65 miles a week and doing basically a Daniels 5k plan but stretched the workouts out over 10 days instead of 7 to give 2 days recovery. I also shortened phase 2 a bit.

Happy to share any specifics. Unlike you this was a PR given I picked up distance running in 2019 so I imagine you may have an easier time.

I'm already up to the mileage. What were some specific workouts you knocked out in the 8-10 weeks leading up to it?

Sure. I am on 10 day "weeks" with 3 workouts a 10 day block. Here are the 6 10 day blocks leading up to that. TTs were solo on the track.

6 Out:

3E + 4x200R w/ 200 jg + 6x400R w/ 400 jg + 4x200R w/ 200 jg + 2E

3.5 up, 32/32/32/32, 65/66/67/68/69/67, 33/33/33/34, 1.5 down.

3E + 4x200R w/ 200 jg + 4 x 1T w/ 75s rest + 4x200R w/ 200 jg + 3E

3.5 up, 33/33/33/33, 5:39/5:35/5:33/5:32, 32/34/33/33, 1.5 down.

3E + 4M + 1E + 4M + 3E

Overall avg. 6:28. 3 up, 5:52/5:52/5:46/5:45, 7:27/7:32, 5:51/5:51/5:50/5:45, 1 down.

5 out:

3E + 6x(200R+200jg+200R+200jg+400R+400jg) + 3E

3.5 up, 32/34/67, 32/33/67, 33/33/66, 33/33/67, 33/33/67, 33/33/66, 1.5 down.

3E + 5x1T w/ 1:15 rest + 6x200R w/ 200 jg + 3E

3.5 up, 5x1600 w/ 1:15 rest (5:33/5:30/5:26/5:28/5:19) + 6x200 w/ 200 jg (31/32/33/32/31/31), 2 down.

3E + 3M + 1E + 3M + 1E + 3M 14

Overall average 6:20. M segments 5:54/5:46/5:47, 5:47/5:50/5:43, 5:43/5:49/5:33.

4 out:

3.5E + 10x400 w/ 400 jg + 2.5E

3.5 up + 10x400 @ 67/67/67/66/66/67/66/66/66/64 + 2.5 down.

3E + 4x200R w/ 200 jg + 3T + 3' rest + 2x1T w/ 1' rest + 4x200R w/ 200 jg + 3E

3.5 up, 4800T (5:31/5:32/5:33) w/ 3:45 rest then 1600T @ 5:30. 1.5 down. Aborted the last 1600 as I was starting to redline a bit. Poor sleep and warmer weather/humidity got me.

16 @ 6:25 overall. Not structured.

3 out:

3E + 6x1000I w/ 3' rest + 3E 10 10 3.5 up, 5x1000 w/ 3' rest

3 up, 3:03/3:03/3:02/2:59/2:59, 3.5 down.

3E + 3T w/ 3' rest + 2T w/ 2' rest + 4x200R w/ 200 jg 3E

16:23 and 10:49 for the 2 T sections. Took 3:45 rest to get back to the mile marker.

4E + 10M

Overall average 6:14. Last 10 in 58:58. 7:51/7:05/6:49/6:36/6:15/6:01/5:52/5:56/5:55/5:43/5:49/5:47/5:55/5:41.

2 out:

3E + 4x1I w/ 3' rest + 4E

3.5 up, 3x1600 @ 4:59/4:59/4:58 w/ 3' rest then 800 in 2:29. Cut last one short as it was getting harder than I wanted. 2 down.

3000 TT

3.5 up, 3k TT in 9:08.34 (3:00/3:07/3:00), 4.75 down.

4x400 w/ 200 jg + 1T + 4x300 w/ 200 jg + 1T + 4x200 w/ 200 jg

66/68/66/66, 5:33, 48/50/47/49, 5:35, 32/31/31/29

12 @ 6:32 overall average. even.

Week of:

3x1600T w/ 400 jg. First and last 400 of workout @ 5k pace.

3.5 up, 1:13/4:08 (5:21), 5:29, 4;08/1:12 (5:20), 2 down. Felt awesome.

5k TT

3.5 up, 15:45.6 (5:02.9/5:06.4/5:02.8/33.3), 3.5 down.

This is great! And...I have some work to do!

I can't tell if I've achieved something by getting your offer or if I should be concerned.

Having a regular training partner that can push you is great. Maybe join a running club.

whonamestheirkidgerman? (new device) wrote:

I can't tell if I've achieved something by getting your offer or if I should be concerned.

If you recently ran a 2:4- for a marathon, why don't you believe sub 16 is available?

Do the interval workouts, run some fast miles along with the slower stuff, and run a couple of 5K races.

76chine wrote:

whonamestheirkidgerman? (new device) wrote:

I can't tell if I've achieved something by getting your offer or if I should be concerned.

If you recently ran a 2:4- for a marathon, why don't you believe sub 16 is available?

Do the interval workouts, run some fast miles along with the slower stuff, and run a couple of 5K races.

+1

And save yourself some money ;)

Sorry for the confusion. I was just making fun of JS. No reference to the 5k attempt.

I concur. I just need to put the speed work in and keep the mileage around 60.

Wonder how many weeks I should plan on?

You think 8-10 weeks of specific training will be enough?