Sub 15 5k?

Last workout: 16x 400m hill sprints, approximately 95ft gain. Doing those based on feel.

6x800m with 800m recovery 2:15,2:14,2:16,2:17,2:15,2:14. This was last week. Doing 7x800m on Thursday.

Yesterday did four mile light tempo @5:50 pace. Felt relatively easy besides the wind.

Long runs on Tuesday, its a habit now. Usually 8-10 miles @6:30-7:30 pace.

Hey Speedyrunner, assuming you're a real person and not just trollin for some replies for grins, good job (if not, great job)! But it's really impossible to tell with the degree of precision that you're asking for whether or not you will run a XX:XX time with the info you've provided.

If we assume your road 5K was an actual 5K (were you able to verify this somehow)? Did you run pretty fast last track season, or is this road 5K kind of a fast anomaly of a race? And, if it was hilly on the second half as you say (and 375ft IS a lot), then you already know you're close without having to ask anyone. XC courses on grass tend to be a little slower than the roads, but Runninglane is known to be fast, so maybe it's a wash in that respect. And, running solo (probably totally solo), at least to me, is a good bit harder to do than if you're in a big race that you're aiming for with a lot of other guys (assuming you're a racer at all that doesn't get in their own way).

Your workouts look fine and good, but again, there isn't a whole lot to be gleaned. I mean, consider how different the 800s would be if your recovery 800s were in 6-6:30 pace instead of a 9-10min shuffle jog? In the first, you'd show a ton of aerobic fitness to run 5:15-25 pace with that kind of speed variation vs just showing that you can run pretty speedily (but not overly so for any sub15 guy). And, your 5:50 pace tempo should really be fairly easy for a guy that can run a min/mile faster for 5K. Same with the long run. Finally, I bet the 16 400s are good (95ft in a quarter, that's nothing to sneeze at!), but what do we know!?

For whatever reason, I want you to make your sub15 goal. That would be very awesome! I know it's tough (esp for a high schooler) to train alone (how does your school not have XC or track!?) and bide your time while everyone else is racing, so great job working through that. There isn't anything that says to me (from what you've provided) that you absolutely can't reach your goal. But, it doesn't matter what me or anyone else thinks, right?! Just keep going, be smart, and then go for it on race day with confidence that you can do it.

I think you can run sub15:10 but bear in mind you didn't even hit the pace for the first mile of your solo TT (regardless of the latter miles).

the hill sprints tell us nothing, the 5:50pace tempo tells us nothing because honestly you should probably be able to knock out your Long Run at that pace even the day after a workout, and the Long Run unfortunately tells us nothing useful either at that pace (other than you should be doing more miles).

The 800's are ok but only 6x, we dont know how you were splitting(pacing) them and you had huge recoveries between. When I ran sub15 for the first time I did 8x800 in 2:22 off 75sec recovery, which felt controlled for the first 5-6.

My advice would be to do the 7x(or try 8x) 800's off 60-90sec recovery, and then after that do 6-7x 1K. After those we will have limited, but some better information to work from.

Missouri sucks, move back to Virginia.

lol... nice. (rolls eyes)

Must be tough without a HS program to run for, but you seem to be in pretty good shape!

I’m looking to help some runners out for free as part of my coaching company, and would be happy to give you some help with reaching your goals. I’ve ran at the D1 level as well as internationally. If you’re interested in some advice or even a training plan drop us a message @runlinecoaching on Instagram, or email me at henry@runlinecoaching.com

Hi,well, from the info you give e.g the 6 x 800 with 800 jog recovery it's easy for a pro coach like me to see you have potential to run much faster than just a few sec sub 15 at 5000m. With methodically exact smart paces you can reach levels you now just dream about.I coach all my African runners for free and sometimes I take on for free promising young runners I think are interesting to develop. Just get in contact and we talk .....you find me at www.coachjs.se welcome! 🇸🇪🧙‍♂️

You are not a pro coach. You are a scammer, using lies to promote your coaching services.

Your coaching sucks. Every single athlete (except for René, with his 1h15 half marathon level) you really coach, that can be verified, has gotten worse. And no, you don't coach Josphat Kipchirchir.

You haven't had ONE good result with your Kenyan athletes in 5 years.

One of your African runners got caught and suspended for a doping infraction when you coached him. You are a doper coach. You should be banned from track and field altogether.

YOU are the only lier here. Never a runner got caught for doping when I was the coach.And I coach of course Jsp, otherwise he hadn't been at the high level he is now since I coached him since he was age16 . René I coached from a high 1:18 to a 1: 15 half and from a 2: 43 to a 2:39 Marathon. Jsp just won Kisumu 10 k in 28:50 and will soon rum a XC again. We try for qualification to XC worldchamps. My magic coaching just goes fine as Always.🧙‍♂️🇸🇪👍

Unlike you, I don't lie.

It's well known in Kenya, a country you have never been to, who Josphat trains with and who is coach is. You are not his coach, no matter how many times you repeat that lie.

René's times are quite consistent with the improvement that comes with the super shoes he now wears but at least you haven't ruined him like you did with Phil, Slava or Sammy.

Stop lying about your doped athlete.
You were his coach when he got popped. I have the ADAK document proving that but anyone can find it online. Anyone but you, apparently.

Like any coach of dopers, you deny and will continue to deny it. But the facts are there. You coached a doper who was caught doping when you were his coach. Fact.

Stop your lies! I was NOT the coach of Kiprop when he was popped for doping. Stop spreading lies! 😡😡😡

Oh look at the angry faces! Imagine the faces of the runners who got their prizemoney taken from them by your doped athlete.

You have been told before by another poster, it was not Kiprop.

Try reading this slowly to see if your small brain can understand it: one of your athletes was caught doping during the time you were his coach. And you still use his name as a way to promote your services. Capisce?

That makes you a doper coach and a supporter of doping in track and field.

Well, explain yourself because I really don't know what runner you refer to.Never a runner got caught for doping when I was the coach.Give us the name of the runner you point to.

That is a lie.

Then spit out the name you refer to because I don't know what runner you refer to?

Well I ended up not running runninglane championship last weekend, I got sick big time and it wasn;t going to be worth the trip. I am running a competitive indoor meet December 31st. 3000m and 1500m, what should my goals be?

sucks but there's be other opportunities

you're going to have to give us some idea of what you've run before because you could be a more speed orientated or strength orientated runner, and we have very little insight from info provided (but if your LR is 8-10M then im guessing not strength based).

I ran 14:50 & 30:48 off a 4:12 and 8:43 and I know my shorter distances are very weak, so it varies alot runner to runner

any idea of previous attempts and mileage you were doing?

No previous attempts since last track season, I am only averaging like 25-30 miles a week. This week is a down week with some hill sprints to try and recover from the week long flu. I've run 4:04 for 1500m outdoors and 8:52 for 3000m, The 3000m was definitely a bad day and I know I can do better than that. That season I wasn't very focused and disapponited myself. My long run is about 8-9 miles ish. I don't do them very often as coach emphasizes a lot of short and faster stuff for track season.

Well if you're running a 1500 I guess just try and PR/push 4:00

For the 3000, Jack Daniels has 15:00 as equivalent to 8:37. I would try and at least get your 3K to the low 8:4X's if not better, especially with that 1500m time and the last 3K being a bad day.

If an athlete can't run 3K at 2:55 (to break 8:45) then trying to run 2:59's for 5K will be very tough. Not impossible, but on lower mileage maybe

Good luck!