I've run a 15:55 XC 5k and think I was nearly in shape for a sub 15 track 5k (high 9:10 3200). I know that hitting that on a XC course is much more difficult, but I'd like to see how close I can get.
What's a key predictor workout that's not 5x1k? I read somewhere that a 13 mile long run with the last 3 cutdown, finishing at 5:30 or faster shows you're ready for a <16 5k; would a 14 mile long run with the last 4 finishing at 5:10 show you're ready for a sub 15?
bump
I'll bite:
Sub 15 comes from a combination of workouts. Speed, specific stuff, endurance.
When you can run stuff like 10 x 400 in 70 - 68'' with 1' rest, not feeling trashed, that's the turnover part. A good, but hard workout would be 3 - 4 x 1k with 5 - 8' rest 2:50ish.
5 x 1k is a good specific workout. However I always liked longer reps more... 3 x 1500 at 4:30 - 25 with 700 jogg (under 4 minutes) would be very good.
4 - 5 x 2k at 6:20 - 6:10 with 2' rest is good for endurance. 4 mile tempos 5:10ish and 8 - 10 mile tempos 5:30ish would help, too.
The goal is not to kill it every time out, but to build s good shape.
Pikachu
wow, just saw this. I'm also looking for a <15 5k and this is really useful
Whatever pace I can do 20x400m w/ 400m jogging recovery in 2:00 or less tends to be about where my 5k fitness is at.
4xmile with 3 minutes rest gives a good feel too.
1x5K at 100% effort usually works well for me.
I'd only run one workout per week but I also ran nearly sub 6 for my easy runs.
- 15:30 (3 mile) at end of fast-ish long run, felt probably like ~8-10mile effort
- 6x800 in 2:30, 90s rest
- 3x3k in 9:50-10:00 (endurance), 90s jog + 4x300 @ mile
- 4 miles in 22:00 + 2x1k in 2:55 + 2x300, 2x200 @ mile --> 800 (combo)
- 4 mile hard-ish (22:00) + 3k in 9:10 (CV effort)
- 2 weeks before: 5 mile tempo in 27:00 + 3k in 8:46 + 4x400 ~62
Ran 14:30
Bump
I never did true predictor workouts. However, it's the ombination of stacking weeks upon weeks of training.
Here are the hardest things, in my opinion, that almost guarantee a sub 15:
1. 3k in sub 9:00 feeling easy(ish) as a workout, followed by a couple faster reps after
2. 8x1k in ~3:05, 60-90s rest, not feeling completely wiped
3. 5x1k
1x5000m @ 15:00-15:30. Don't run workouts to predict times, run workouts to improve fitness. There isn't a way to replicate the crucible of competition in a practice, you just have to go out and race.
I'm not really a fan of high-stakes indicator workouts, but I'll bite. Whatever pace I could do for a 2-mile time trial solo would be what I could race for 5K. Alternatively 3 x mile or 5 x 1K with short rest should tell you all you need to know.
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