Optimal Training Plan to get me sub 13:30 in a year?

Forgot to mention that I've only been training for around 3 years, so hopefully that gives more of a complete picture of where my ceiling is.

And when I say 14:40 5K fitness I did a workout of 10x1k at 2:55 with 3 min recovery.

In before that scammer comes in here with his lies...

Hi OP!

What sort of times have you run in other distances?

If you think you have the potential to run 13:30, you should hire a coach. At that level of performance, I really think you need someone who is talking to you regularly, watching you run, and evaluating results of workouts and races.

Sub 13:30 in a year? And now only 14:40 ? I'm sorry,not possible.What age and times at shorter

distances?

No way speed wrote:

Sub 13:30 in a year? And now only 14:40 ? I'm sorry,not possible.What age and times at shorter

distances?

Here he is ^^

Laugh at me all you want, i’m a 17 year old high school junior. I really do think I can improve that much and break Galen’s record by August next year. I’ve run 4:00 for 1500, haven’t raced 3000 yet this season but will be mid 8:20’s. 1500 will come down to 3:55 in 2.5 weeks as i’m still remembering how to race.

Listen to your current coach. Whatever you are doing so far seems to be working well.

Colin6_9_ wrote:

Laugh at me all you want, i’m a 17 year old high school junior. I really do think I can improve that much and break Galen’s record by August next year. I’ve run 4:00 for 1500, haven’t raced 3000 yet this season but will be mid 8:20’s. 1500 will come down to 3:55 in 2.5 weeks as i’m still remembering how to race.

I was exactly at your level less than a year ago (same PRs and experience, but older) , and I just want to preface this by saying that going from 14:40 to 13:30 in a year is not a huge step, it's several huge steps and you shouldn't be disappointed if you don't make it. However, you seem driven, talented and hardworking, so you never know !

Anyways, I'd predict you can get down to 14 flat/ sub 14 from my own experience. I was at 14:40 last fall and now I'm at 14:10 shape from 3k/10k time trials . I think I can run 14:00 later this summer, so I'd say you can get down to 13:55 or so in a year if all goes well. Your training principles seem to good. I'd try to find training partners who are faster than you to keep you motivated and work with on workouts.

Haha funny thing is i’m self coached or help my coach write the workouts 40 weeks out of the year.

If you’re looking for free online coaching. Shoot me an email.

This thread caught my attention, so I'll put some chips. in. When I was a sophomore (15) I thought I was in 14:30 fitness off workouts, and ran a 14:51. 19 months later, what shape am I in? Am I one of the crazy kids running 8:43 as a junior? Nope. I'm in about the same shape. Still good shape, but I made mistakes. Self-coached, and tried to make the step from 14:51-14:00 a single leap. It definitely isn't. Could I have been around that shape now? Yes. But I wanted to be there over half a year ago, and led me down many injuries and burnouts. I'm recovered, about a year and a half wiser, and I'm offering the advice of take a step back for a second. You are self coached, and judging by the workout you gave (10x1k) you focus on high volume, same as me. Don't leap from 14:40 down to 13:30, nobody does that unless they were already at that level. Take it from somebody who tried, and paid a quarter of their hs career for it. Trust your training, trust your own coaching, and most importantly have fun. It seems like you have the talent and hard work, now be smart with it.

I think you need a good coach to maximize your potential. Why don’t you DM some of the best college freshmen at 5000m on Instagram and ask them if they can recommend a coach?

I thought about getting an online coach about 9 months ago before XC, but decided against it. Me and my current coach, as much of a nothingburger as he may be are quite close and i really could never bring myself to part ways with him in high school. I’m also not that bad of a coach, I’ve spent the last 2 years scouring the internet reading everything i could find on training methodologies and have a pretty sound plan in place for this summer. Lmao my biggest worries rn are actually running fast races so that I can get the running coach to help me with my admissions at a top notch university.

GarminGuy wrote:

Self-coached, and tried to make the step from 14:51-14:00 a single leap. It definitely isn't. it.

Honestly this sums up almost all of these threads. You can't really aim to get to a specific time. You need to work on each training block to get better. If your running 50mpw, you cannt go run 90mpw and expect to get better. You will just get injured. Runn60 and when you are handling it do 70. Then in 6 months you are doing 80mpw no problem. And speed is the same way. You run your intervals at race pace. Running them at 65s instead of 70s, will burn you out instead of making you faster.

And don't forget that running sub 14 in HS is legendary. It is a pretty short list.

I said i’ve been running 50-65 over the last 18, by which i meant this cycle i’ve been doing 65 with a few 70’mile weeks. I’m going to bump to 80 in the summer, and then 90 for next spring, or 75 and then 15 on underwater treadmill if the gym is back open yet. I honestly think this is a realistic yet high goal for me to be setting. Knock on wood but i’ve literally also never gotten injured no matter what I do.

I'm 13:55 college athlete. I ran it in April. I had been doing good workouts this 8 months. I wanna break 13:30. Also I have done some good workouts. For example 15*400m 62s average with 1min recovery. All my 6Miles tempo run are 5'09mjn per miles average. Any advice how to make this goal?

Sun: 2 Hour Long Run in the forest

Mon: 30’/60’ double + 10 x Strides

Tue: 20 x 400m around 5k pace with a minute rest

We’d: 90’

Thu: 30’/60’ double + 10 x Hill Sprints

Fri: 8–10 Mile tempo around thon pace

Sat: 60’

Post run Yoga type stuff for 5-10 minutes

Repeat…

No chance, none, nada, zip, zero

If you'd actually run 14:40 in a real 5K, Id be inclined to maybe say 14:20s or slightly faster. As it stands right now, you neither have the strength nor endurance to get anywhere near 14flat and I don't see that changing in a year.

Start another thread in 3 years if you've run 14 flat, we'll reasses.