5k Training plan 17:37 to sub 16:00

does your coach not have a good plan?

if you are just looking for improvement in the 5k in particular, then doing the coach's workout on top of another schedule will likely just get you injured.

for simplicity, a good 5k training week would include:

1 long run

1 tempo

1 workout

3-4 recovery days

long run: 60-90 minutes to start out. at the end of the season, you could get to around 120 minutes, but don't push that too fast. imo the long run is the most important workout.

tempo: 20-30 minutes at a comfortably fast pace. it takes a while to learn exactly what this pace is for you, and most amateur runners race these. do a warmup/cooldown for this one.

workout: this is the most variable day of all, but early on in the season you want to be doing hill repetitions, and towards the end of the season work your way into short repetitions, then more intense workouts such as mile repeats.

recovery days: recover. get the miles in, but not if you are tiring yourself more. grab a friend, run with someone else and have some fun. get your sleep.

notes:

-a couple of weeks before your goal race, drop the long run.

-you can taper if you know how to before your race(i dont). if you dont, someone on here can probably tell you how.

-dont push mileage for no reason. this is a fast way to get injured.

-you will probably "find out" that if you eat less you will run faster. dont do this. i find a lot of people in high school do this, but it is really unhealthy.

You get the same question from me. Don`t you have a coach ?

- The WIZARD-

There is no need for a long run to run fast at 5 k, just saying it. :)

Coach does have a plan but i'm not sure if its a good one.

Monday: long run (60 -90minutes)

Tuesday: easy day (30 minutes easy or so)

Wednesday: mile repeats (I run 6 mile repeats around 5:30 with 90 second rest)

Thursday: Yoga

Friday: Hills (sprint up a hill, jog around and sprint again)

We don't run saturday or sunday

If you like me to coach you and see what happens I will help you out. But I want you to get permission

from your high school coach to test out my DANCAN system .

Yanis wrote:

Coach does have a plan but i'm not sure if its a good one.

Monday: long run (60 -90minutes)

Tuesday: easy day (30 minutes easy or so)

Wednesday: mile repeats (I run 6 mile repeats around 5:30 with 90 second rest)

Thursday: Yoga

Friday: Hills (sprint up a hill, jog around and sprint again)

We don't run saturday or sunday

I can say it`s not bad, but far from what really could give you a clear boost.

There is one more race in the season then cross country is done. After that, he is not my coach until next year. I'm sure he would allow it too. If you still want me to get his permission, I can but i'm gonna need some way of contacting you with his answer.

Yanis wrote:

There is one more race in the season then cross country is done. After that, he is not my coach until next year. I'm sure he would allow it too. If you still want me to get his permission, I can but i'm gonna need some way of contacting you with his answer.

Well....then we have a deal! :) I coach you to next year and then if you want to continue you ask the coach for permission . No problem for your coach to contact me at my official email ;

Is it okey for you to let me coach you here and we just continue in this thread? If the brojos don`t let us continue here you just come over to "my" long thread about me and my magic coaching.

Alright! My coach should send you the email sometime tomorrow or tuesday. If you need anything else, let me know!

Yanis wrote:

Alright! My coach should send you the email sometime tomorrow or tuesday. If you need anything else, let me know!

Well,.....I think I`ve got info from you that is all I need for the moment to start coaching you . I see you have great natural

sprint speed and I know you now have a 17:37 5k XC best ( should give a little bit better at 5 k track). Anyway your anaerobic / aerobic levels are of course underdeveloped and you will improve quite fast without overdoing anything. We will hurry slow . I`m not so familiar with ages connected to American school system. When you are at high school and a freshman there does it mean age 14-16 ? How young are you? :) - COACH J.S -

I checked again what you wrote and you told now you are at year after sophomore high school year and what does that give in age ? 16 or 17 or 18 ?

I am 16 years old and turning 17 next month

Coach NR 1 wrote:

There is no need for a long run to run fast at 5 k, just saying it. :)

I actually disagree, and I thought you would have thought the same. A long run helps to increase aerobic capacity, if run correctly. As most high school runners are aerobically underdeveloped, this is a crucial workout. Also, it helps to prepare an amateur runner for a larger training volume.

It will be interesting to see what becomes of this athlete under your coaching.

ElGuerroujFan wrote:

Coach NR 1 wrote:

There is no need for a long run to run fast at 5 k, just saying it. :)

I actually disagree, and I thought you would have thought the same. A long run helps to increase aerobic capacity, if run correctly. As most high school runners are aerobically underdeveloped, this is a crucial workout. Also, it helps to prepare an amateur runner for a larger training volume.

It will be interesting to see what becomes of this athlete under your coaching.

Well......a long run of 70-80 min boost more mitochondria and enzymes than a run of 60 min but there is no need for that if you just go for races up to 10 k. Many examples of this in history of world class running. I remember even Geoff Smith was told hadn`t run longer than 10 miles before his debut marathon in New York and still ran 2:09 for second place. (Rod Dixon won). It`s the continuously repeated easy runs at best individual pace that`s more decisive. The main key to a fast 5 k isn`t a large training volume but more how you run your miles , What pace? How is the recovery

executed in intervals ? Things like that is of more importance than how much mileage to do.

Hi Yanis!

Sen this to your coach and read it yourself, maybe your parents should read it too before you pick JS as a coach.

https://www.letsrun.com/forum/flat_read.php?thread=10353706

In this thread you will be able to see that not only JS has lied countless times about his success as a coach, revealing really poor character, but he has also had pretty bad results with the only athlete that has stuck with him for a long time.

Most athletes leave him within months for a reason.

And you, JS, you should leave minors alone.

Coach JS 1 wrote:

Things like that is of more importance than how much mileage to do.

Yeah but if you train properly the miles add up.

And the people you mention are exceptions.

How many miles a week do the top athletes in the world run? That's correct, JS.

Your low mileage approach will work for a tiny minority but in most cases it will result in abject failure, as we have been seeing with Sammy Nyokaye.

Another example is Elisha Rotich. With your training he was just another 2:10 marathoner. Now, with a competent coach and proper training and mileage, he has won Paris in 2:04 with a very strong finish.

54he wrote:

Hi Yanis!

Sen this to your coach and read it yourself, maybe your parents should read it too before you pick JS as a coach.

https://www.letsrun.com/forum/flat_read.php?thread=10353706

In this thread you will be able to see that not only JS has lied countless times about his success as a coach, revealing really poor character, but he has also had pretty bad results with the only athlete that has stuck with him for a long time.

Most athletes leave him within months for a reason.

And you, JS, you should leave minors alone.

Don`t bother this one of my stalkers . He and his few stalker guys just have an embarrassing unhealthy pat hunting

of negativity to try blacken mine world class coaching. ;)

Coach JS 1 wrote:

54he wrote:

Hi Yanis!

Sen this to your coach and read it yourself, maybe your parents should read it too before you pick JS as a coach.

https://www.letsrun.com/forum/flat_read.php?thread=10353706

In this thread you will be able to see that not only JS has lied countless times about his success as a coach, revealing really poor character, but he has also had pretty bad results with the only athlete that has stuck with him for a long time.

Most athletes leave him within months for a reason.

And you, JS, you should leave minors alone.

Don`t bother this one of my stalkers . He and his few stalker guys just have an embarrassing unhealthy pat hunting

of negativity to try blacken mine world class coaching. ;)

That thread and your lies speak for themselves.

All the evidence is there.

The OP only has to pick a page at random and see for himself.

54he wrote:

Coach JS 1 wrote:

Things like that is of more importance than how much mileage to do.

Yeah but if you train properly the miles add up.

And the people you mention are exceptions.

How many miles a week do the top athletes in the world run? That's correct, JS.

Your low mileage approach will work for a tiny minority but in most cases it will result in abject failure, as we have been seeing with Sammy Nyokaye.

Another example is Elisha Rotich. With your training he was just another 2:10 marathoner. Now, with a competent coach and proper training and mileage, he has won Paris in 2:04 with a very strong finish.

You just write your crap over and over again ! ;) Low mileage works for everyone but this with high mileage has become like a " brainwashing"...... ''the vast majority of the worlds elite do it so then it must be the only way.... ''.

Elisha wrote to me and asked how to run sub 2:09 ......I coached him for just 3 months and then he improved his marathon best time from 2:13:46 down to 2:10 :45 with an easy win in Nice -Cannes marathon 2016. He told me after the race he could have run faster that day if necessary.