My Training Log- Sub 14.40 5k

You're in Europe I take it?

Do you think speed or aerobic work is more beneficial for 5K runners, especially new?

Also just to add, total mileage for the week was 134km (83 miles). Yes I’m European. And to the other poster I really believe in aerobic development.

That's a solid week!

A couple of things I noticed

1. Frequency of runs - high....lots of doubles

2. Quality sessions are not overly difficult

3. Frequent biomechanical support activities (strides, push ups, core, relaxed 200s)

4. Distance runs are quite slow for someone with your PRs (Not necessarily a bad thing, but I'd think that someone who recently ran 15:11 would be running a little faster on the easy days, but hey, it's working for you!)

Just went back and looked at the log again.....scratch the comment about running slow on the easy days. I missed one of your hard days, so it makes sense that your 4 easy days would be really easy

CoachB wrote:

That's a solid week!

A couple of things I noticed

1. Frequency of runs - high....lots of doubles

2. Quality sessions are not overly difficult

3. Frequent biomechanical support activities (strides, push ups, core, relaxed 200s)

4. Distance runs are quite slow for someone with your PRs (Not necessarily a bad thing, but I'd think that someone who recently ran 15:11 would be running a little faster on the easy days, but hey, it's working for you!)

Agree, especially (4).

Only I don't think it is working for you.

If you somehow ran 3:50 for 1500m when 18 years old, so that you can ramp it up in a race, that is how you could hope to break 15 with this type of training. Even you 8k at 3:21 pace is nothing.

The rest of the runs are almost useless.

The body atrophies without stress.

Really Interesting. Thanks

clac wrote:

Only I don't think it is working for you.

If you somehow ran 3:50 for 1500m when 18 years old, so that you can ramp it up in a race, that is how you could hope to break 15 with this type of training. Even you 8k at 3:21 pace is nothing.

The rest of the runs are almost useless.

The body atrophies without stress.

I don't know about this statement. 8k at only 18 sec per K slower than 5k PR pace is a solid workout. We always talk about tempo pace being something in the neighborhood of 5k pace + 30 - 40 seconds per mile. He's right in the ballpark. Plus he had the CV workout (probably right at 10k date pace for him) and the long run in the same week and he's only been back to training for a few weeks.

CoachB wrote:

clac wrote:

Only I don't think it is working for you.

If you somehow ran 3:50 for 1500m when 18 years old, so that you can ramp it up in a race, that is how you could hope to break 15 with this type of training. Even you 8k at 3:21 pace is nothing.

The rest of the runs are almost useless.

The body atrophies without stress.

I don't know about this statement. 8k at only 18 sec per K slower than 5k PR pace is a solid workout. We always talk about tempo pace being something in the neighborhood of 5k pace + 30 - 40 seconds per mile. He's right in the ballpark. Plus he had the CV workout (probably right at 10k date pace for him) and the long run in the same week and he's only been back to training for a few weeks.

5:30 pace for 5 miles?

That's his good workout for the week and he wants to be sub-15?

Not good enough, especially with his jogging everything else. 4:40 per kilometer for 12k and 8k is useless.

clac wrote:

CoachB wrote:

I don't know about this statement. 8k at only 18 sec per K slower than 5k PR pace is a solid workout. We always talk about tempo pace being something in the neighborhood of 5k pace + 30 - 40 seconds per mile. He's right in the ballpark. Plus he had the CV workout (probably right at 10k date pace for him) and the long run in the same week and he's only been back to training for a few weeks.

5:30 pace for 5 miles?

That's his good workout for the week and he wants to be sub-15?

Not good enough, especially with his jogging everything else. 4:40 per kilometer for 12k and 8k is useless.

Closer to 5:22. For a guy that recently went 5k at 4:52, I'd say that's about right.

Sorry, can't help you because I don't speak Metric.

CoachB wrote:

clac wrote:

5:30 pace for 5 miles?

That's his good workout for the week and he wants to be sub-15?

Not good enough, especially with his jogging everything else. 4:40 per kilometer for 12k and 8k is useless.

Closer to 5:22. For a guy that recently went 5k at 4:52, I'd say that's about right.

Fine, we don't agree on the purpose of training.

clac wrote:

CoachB wrote:

That's a solid week!

A couple of things I noticed

1. Frequency of runs - high....lots of doubles

2. Quality sessions are not overly difficult

3. Frequent biomechanical support activities (strides, push ups, core, relaxed 200s)

4. Distance runs are quite slow for someone with your PRs (Not necessarily a bad thing, but I'd think that someone who recently ran 15:11 would be running a little faster on the easy days, but hey, it's working for you!)

Agree, especially (4).

Only I don't think it is working for you.

If you somehow ran 3:50 for 1500m when 18 years old, so that you can ramp it up in a race, that is how you could hope to break 15 with this type of training. Even you 8k at 3:21 pace is nothing.

The rest of the runs are almost useless.

The body atrophies without stress.

His training is fine. I know people who run at 5:00/km and are close to 14 flat. An 8k tempo at 3:21 is good for someone running near 15:00, and so is his 7x1k workout. I ran these exact workouts and went well under 15 a month or so later. Stop spreading bs

Thanks for the feedback but I have to agree with coachB. Almost every training pace chart has LT for a 15.11 guy right around 3.20/km (5.20/mile) 5.30 pace and 5.20 pace are different by the way so at least get your conversion right. And I don’t think anyone would call 8k/ 5 miles worth of LT a poor workout. Similar for the CV work. If you look at teams such as Tinman Elite, 7k worth of work at this pace is a very solid workout at the start of a training block. Easy runs should be easy, that’s the whole point of them.

lolollol wrote:

His training is fine. I know people who run at 5:00/km and are close to 14 flat. An 8k tempo at 3:21 is good for someone running near 15:00, and so is his 7x1k workout. I ran these exact workouts and went well under 15 a month or so later. Stop spreading bs

Who are these people you know that run 5/km and are close to 14 flat.

You ran these workouts are went under 15 a month later? Whatever.

Looks quite similar to my training.. Any chance you were influenced by someone called "Tinman", or even coached by him?

You will reach sub 15 in no time following his core principles. The hard thing will be to get into the right race, were people also push you.

Don't listen to clac.

Everything looks good for now. Keep progressing.

LateRunnerPhil wrote:

Looks quite similar to my training.. Any chance you were influenced by someone called "Tinman", or even coached by him?

You will reach sub 15 in no time following his core principles. The hard thing will be to get into the right race, were people also push you.

Running 8 min miles to run 14 as lolollol pretends, or 7:20-30 miles to run sub 15 as TRun and Coach B suggest, and now you also did this type of training to be sub 15.

No, I was not trained by Tinman.

I'd like to see a few months of training where you ran such times during your weekly training and broke 15 min. .

TRun wrote:

Thanks for the feedback but I have to agree with coachB. Almost every training pace chart has LT for a 15.11 guy right around 3.20/km (5.20/mile) 5.30 pace and 5.20 pace are different by the way so at least get your conversion right. And I don’t think anyone would call 8k/ 5 miles worth of LT a poor workout. Similar for the CV work. If you look at teams such as Tinman Elite, 7k worth of work at this pace is a very solid workout at the start of a training block. Easy runs should be easy, that’s the whole point of them.

Was this 15:11 TT on a track, or GPS estimate?