Just wanted to get your opinion on whether or not you think sub 15:30 might be a reasonable goal for me this year.
I have been running for around a year. Last year, I could barely break 22:30 for 5k, but my current PR for 5k is now down to 16:06 (set two weeks ago). Last week, I ran 4:22.46 for 1500m and was very disappointed with it, raced stupidly due to my inexperience at the distance and finished with way too much left in the tank.
With regards to training, I am on a programme with a good coach that I trust, and have averaged 38.55 miles per week. Usually 2-3 sessions per week plus a long run of around 10 miles. Obviously I know this is quite low volume for most here, but when I started running I was very heavy (200 lbs). Am now done to about 158 lbs, which is a big jump and I feel much better.
Now that I am a year into my programme, the plan is to increase volume while keeping intensity the same. Aim to get up to 50-60 mpw slowly. With regard to the type of sessions I do, it's a lot of shorter track repeats with short rest, hill work, 15-30-60 min tempos at the various race paces (5k, 10k, hm). These are all recalibrated every four months based on lactate threshold testing, done in a lab.
So I I just wanted to see whether you guys thought, based on the above, that 15:30 is a reasonable goal for this year. The target race is on the 26th of June on a track, and I have some Dragonflies ordered from StockX for it (rip off but if they arrive on time and are real it'll be worth it).
The 1500 was a real disappointment and felt like I could get close to 4:10/4:15 - so if anyone has race specific advice that would also be much appreciated.
With that progression I think so. Over a 2 year period (well two years tomorrow) I started about where you did and progressed 17:20 - 16:40 - 16:14 - 15:55 - 15:45 - 15:23 over a series of training cycles (not all 5k specific) and was running more volume than you. I think 15:45 is a good intermediate goal and sun 15:30 is a great 12 month goal.
You have to lower the volume and make sure the INTENSITY gets higher in your workouts!
Because once you do that and you can maintain that intensity for a LONGER time in SHORTER workouts. Not huge long mileage but that shorter 800, 1200 distance at best. Workouts where you're pushing your heartrate to over 3 min at a time. You can really hit that good VO2 max, which gives you a little bit of stronger aerobic power, and that is CRITICAL to run fast!
Two options of this thread,
Either you are coached by the Swedish magician JS or this is a troll thread. LOL
Ya imma call 85% certainty of trolling.
22 mins to low 16s is a massive drop. Could be possible I guess but I have never witnessed such a progression