This was at the end of this summer going into my senior year of HS, but I never got the chance to race due to injury.
I ran 4 months of 80-100MPW then dropped to mid-50s with 2 workouts a week for 5 weeks until I got injured, and unfortunately never got the chance to race. Before I started the workouts I did a 4-mile tempo on the track in my last week of peak base mileage(100) at 5:22 pace which felt like 85% effort.
My Best Workouts:
4x1600 at 4:48 with 800 jog
7x1000m at 2:54 with 600 jog
10x400m at 64mid with 400 jog (this was the day of my stress fracture)
What 5k shape am I in? 14:30??
Training Advice/Discussion
5k/10k
Report Thread
You are reporting this thread to the moderators for review and possible removal from the forum.
-
-
You’re resting too much between intervals. With better training you’ll be very good.
-
Disko Eric wrote:
You’re resting too much between intervals. With better training you’ll be very good.
How much rest would you suggest for me in the future? Any other training tips? -
why did you post the same thread twice? a little insecure aren't we?
-
Yeah Sure... wrote:
why did you post the same thread twice? a little insecure aren't we?
So I can actually get a response. Wanna help me out or no? -
What type of stress fracture was it?
-
It was a stress fracture in my right femoral shaft. Didn't show up on the x-ray, but appeared once they did an MRI.
-
Dioun wrote:
Yeah Sure... wrote:
why did you post the same thread twice? a little insecure aren't we?
So I can actually get a response. Wanna help me out or no?
if you want some advice don't go asking a message board about what fitness you are in. the best way to see how fit you are is to actually race. -
Yeah Sure... wrote:
Dioun wrote:
Yeah Sure... wrote:
why did you post the same thread twice? a little insecure aren't we?
So I can actually get a response. Wanna help me out or no?
if you want some advice don't go asking a message board about what fitness you are in. the best way to see how fit you are is to actually race.
Well in case you didn't read the post, I got injured with a stress fracture before I was able to race, and I'm currently just beginning to return to running after months of only croostraining.
If you're so smart why don't you just take a guess as to what I could run instead of being a dick about it. -
I'd say you were in 4:01 1500m - 8:35 3k - 14:50 5k shape. Also, @Disko Eric is wrong, the rest for those workouts is fine, vo2max workouts usually have 1:
-
[continued... hit enter by accident] ...1:1 time recovery, and taking around 90s-2min rest for a voluminous 1500m pace workout is also fine, especially if you're training for the 5k primarily.
-
another collegiate intensive jogger wrote:
[continued... hit enter by accident] ...1:1 time recovery, and taking around 90s-2min rest for a voluminous 1500m pace workout is also fine, especially if you're training for the 5k primarily.
Ok, thank you, yeah I was going off of trying to be around 1:1 for the VO2 pace stuff that makes sense -
It’s ALL MENTAL!!!! YOU HAVE TO WANT IT BAD ENOUGH!!!! ARE YOU HUNGRY???? YOU CAN BREAK 14 IF YOU WANT IT!!!!
I’ve told myself this everyday since my juco all conference and regional qualifier!! Before getting a kudos in my d2 press release!! And before every Shamrock 5k, Firecracker 5k, Club XC Nattys and Turkey Trots!!!! You’ve gotta want it! -
another collegiate intensive jogger wrote:
I'd say you were in 4:01 1500m - 8:35 3k - 14:50 5k shape. Also, @Disko Eric is wrong, the rest for those workouts is fine, vo2max workouts usually have 1:
This feels about right to me if the 4-mile tempo was easy as you say. -
another collegiate intensive jogger wrote:
I'd say you were in 4:01 1500m - 8:35 3k - 14:50 5k shape. Also, @Disko Eric is wrong, the rest for those workouts is fine, vo2max workouts usually have 1:
The rest is too long for a VO2 workout if you’re judging by the 1600’s. You rest too long and it turns into a speed workout. I’m no pro or coach, but I’d cut that 1600m rest in half. Or maybe even a 200m jog to really get your body race ready. No one is giving you an 800m rest in a race. -
These are the workouts of a 4:00/8:30/14:45 guy but could be anywhere from 3:55/8:20/14:30 to 4:05/8:40/15:00 honestly. I even know some D3 15:10 guys that could bust these out easily.
-
Disko Eric wrote:
another collegiate intensive jogger wrote:
I'd say you were in 4:01 1500m - 8:35 3k - 14:50 5k shape. Also, @Disko Eric is wrong, the rest for those workouts is fine, vo2max workouts usually have 1:
The rest is too long for a VO2 workout if you’re judging by the 1600’s. You rest too long and it turns into a speed workout. I’m no pro or coach, but I’d cut that 1600m rest in half. Or maybe even a 200m jog to really get your body race ready. No one is giving you an 800m rest in a race.
Im sorry but this is just bad advice. Unless you want a race simulation session (and mile repeats wouldn’t be my ideal workout for that) , jogging 800m in 4 mins (assuming 8 min pace) is perfect rest for a vo2max mile rep session. 4xmile at just over 5k pace with 2 min jog rest is a solid late season peaking, workout and with just 1 min rest it’s basically as hard as a race.
In my opinion, these sessions aren’t very useful other than to simulate a race, and the op said that wasn’t his goal for these sessions. Train to get fit, not to crush workouts. -
Without knowing your PR’s I would guess around 15:00 or a shade under. Agreed, too much recovery on intervals and also too much mileage during that 4month span (especially for a high schooler; which likely contributed to your injury).
-
Any news?
Bump
