I'm 16 M, I've been running by myself for the past year but only started to take it a little more seriously 4 months ago. I dropped my 5km pr from 28min to 17:50 in that time but I haven't been following a structured plan. I don't have a lot of natural ability so I know I need to work extremely hard. Can anyone suggest an elite 3km/5km plan???
Base Training (8-12 weeks)
Monday - 6-9k worth of intervals between 800m and 2k starting @ HM pace, finishing @ 10k pace. For example: 5x1 mile in 6:25, 6:20, 6:15, 6:10, 6:05, with 1 min rest.
Tuesday - 60 min easy run + 4x100m strides
Wednesday - Alternate between a 5-7 mile tempo run @ 6:50-7:00 pace and a 3-4 mile threshold run @ 6:15-6:20 pace
Thursday - 60 min easy run + 4x100m strides
Friday - 20 mins easy + 8-12x200m hills @ 1500m/3k effort + 20 mins easy
Saturday - Long run of 80 mins or more
Sunday - OFF or 30 mins very very easy
Specific Training (4-8 weeks)
Monday - 5-6k worth of intervals @ 5k pace or 3-4k worth of intervals @ 3k pace - both options followed by 4x200m @ 800m/1500m pace
Tuesday - 60 min easy run + 4x100m strides
Wednesday - Alternate between these 2: 4-5 miles worth of 2-8 minute intervals @ threshold pace (examples: 12-15x2 mins, or 6-8x4 mins, or 3x8-9 mins), with short rest OR 3-4 mile continuous threshold run
Thursday - 60 min easy run + 4x100m strides
Friday - if racing on Saturday: 20 mins easy + 3x100m strides; if not racing: 45 mins easy + 6x200m @ 800m/1500m pace
Saturday - RACE or long run
Sunday - OFF or 30 mins very very easy
** For the specific training, if you have a big race (for example, regionals or state) on a saturday, then chill out on the monday and wednesday workouts
Also, when you can handle this mileage (about 50 mpw), start adding 30 minute runs in the afternoon slowly until you can do them 4-5x per week. Then you will be at 70+ mpw
good plan
16yearoldrunner wrote:
I'm 16 M, I've been running by myself for the past year but only started to take it a little more seriously 4 months ago. I dropped my 5km pr from 28min to 17:50 in that time but I haven't been following a structured plan. I don't have a lot of natural ability so I know I need to work extremely hard. Can anyone suggest an elite 3km/5km plan???
Well what are you willing to pay?
I can bring you to the next level and beyond.
I'm willing to do 100+ miles per week, loads of hard session, weights, anything to get me elite
16yearoldrunner wrote:
I'm willing to do 100+ miles per week, loads of hard session, weights, anything to get me elite
Takes a long time to get to 100+ miles/week. What is your current weekly mileage? How many days per week? And how far is your long run?
Have only done 2 long runs in my whole life tbh lol
Do you want to set up a time to talk some more and I can coach you properly?