5k PR - 18:57.
I could go low-18's right now (time trial tomorrow).
16 years old - 5 foot 9 - 150 lbs (heavy because of lifting, I'm not fat or anything)
My training for my first few weeks of running looked like this:
Monday: 12x400m all out, 1:00 standing rest (1:19 each)
Wednesday: 5 miles all out (35:00)
Thursday: 5k all out (21:00)
Saturday: 8 miles all out (1:00:30)
Sunday: 1 mile all out (5:40)
20 mpw
5k PR - 19:57
My training for the next 3 months looked like this:
Monday: 5x3 mins @ just faster than 5k pace, 3:00 rest, progressing to 5x5 mins @ just faster than 5k pace, 3:00 rest by the end of the 3 months
Tuesday - 60 mins easy
Wednesday - AM - 30 mins easy - PM - 60 mins easy
Thursday - either 15 hill sprints OR 6x350m hills all out, 400m rest
Friday - 45 mins easy
Saturday - 120 mins easy
45 mpw
5k PR - 19:08
Now, my training looks like this:
Monday
AM - very hard speed workout or 5k specific workout
PM - 35 mins easy
Tuesday
AM - 70 mins easy
PM - 35 mins easy - strides
Wednesday
20-30 mins threshold
Thursday
AM - either 70 mins easy OR long interval workout (alternating every week)
PM - 20 mins easy - hill sprints
Friday - 70 mins easy
Saturday - 120 mins easy OR 60 mins easy + 15 mins threshold + 15 mins easy
I lift twice a week (once legs, once upper body) - I try to do a very intense ab workout (10 mins) every day, but its more like 4-5 times per week.
I take a rest week every 4 weeks (30-40 miles)
How fast could I run a 5k in 6-7 months?
Thanks :)
Sub-17 5k Training
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Your training looks very solid. You should keep improving. How quickly is difficult to say. One thing is that your schedule was quite 'advanced', and you were running quite a lot, for 19:xx. Maybe you would have got there off a simpler and easier schedule as well, in which case you may soon be able to go sub 17. But if you really needed that hard work to run 19:xx, your progress might start to slow down off your current training. Good luck!
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Tanks
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Based on your own words, it seems you often run hard/fast in your fast workouts. It is important to run 3k, 5k, 10k and threshold paces at your current pace and not too hard so doing time trials on 5k frequently could be good to track your paces. Also be sure to not run too fast at the easy pace, but if you feel fresh for the fast work I guess you are OK.
I think you will improve fast and break 18 easily -
Just be careful at 16 with this kind of training. You don't need the doubles and you don't need the 2 hour long run to break 18, which should happen fairly quickly. It also looks like you're doing 3 workouts/week and adding in quality on most days or doubles. Again, just be careful.
2 workouts/week is fine and a long run around 10 miles (11-13 is fine) will do you just fine. My $.02. -
If you still grow a lot in height, that is a benefit and a challenge. The benefit is that you VO2-max is increasing over short time due to everything becoming larger (lungs, heart, muscle, etc). THe challenge is that your bones are growing and more prone to injuries if your milage is high. Also heavy weights are not good if you still have growing zones in your bones. Strength training using your body weight is absolutely NO problem though.
Be patient and do not increase milage too much. Progress, vary things, also incorporate other training than running now and then. -
Jon Arne Glomsrud wrote:
If you still grow a lot in height, that is a benefit and a challenge. The benefit is that you VO2-max is increasing over short time due to everything becoming larger (lungs, heart, muscle, etc). THe challenge is that your bones are growing and more prone to injuries if your milage is high. Also heavy weights are not good if you still have growing zones in your bones. Strength training using your body weight is absolutely NO problem though.
Be patient and do not increase milage too much. Progress, vary things, also incorporate other training than running now and then.
Lifting "heavy" weights is not bad, especially if you are still growing. BW can be excessively heavy compared to a barbell or dumbbells, it really depends on your body composition and strength. It's best to use a variety of resistances and rep ranges. -
Here's a detailed schedule
https://youtu.be/uTs2wN6R5L4 -
I base this advice on observations through time that too much heavy weights for growing teenagers can reduce the growth. Maybe it does not happen for a runner just lifting 1-2 timers a week, but for weight lifting this is an experience that heavy training early could inhibit the length.
There is a guideline to never pass your own weight in weights at least. I would rather try to do things faster, than heavier until the growth flattens out.
Growth zones are more prone to injuries so not overdoing and being patient is a wise thing to do.
