Best sub16 5k training sessions

What’s your weekly mileage looking like?

Averaging from 45 to 50miles a week with three gym sessions. I do 3 speed workouts a week. Tuesday Thursday and Saturday and a long slow hilly run on a Sunday.

You’re doing speed workouts? And want to PR in a purely aerobic event? What are the specifics of these speed workouts?

It sounds like you've made some good progress in your running, so you're definitely on the right track to breaking 16 minutes for a 5k race. Here are a few more workout options that may help you get there:

Speed Workouts: These are short, intense intervals that are run at or near your 5k race pace. For example, you could run 4-6 x 800 meters at your 5k pace with a short recovery between each repetition. As you get closer to your race, you can increase the number of repetitions or decrease the recovery time.

VO2 max intervals: These are shorter and more intense intervals that are run at a pace that is slightly faster than your 5k race pace. For example, you could run 4-6 x 400 meters at your 1-mile pace with a short recovery between each repetition.

Progression Runs: These are runs where you start at a slower pace and gradually increase your speed over the course of the run. For example, you could start with a 10-minute warm-up at an easy pace, then run the next 20 minutes at your 10k pace, and finish with a final 10 minutes at your 5k pace.

Tempo Runs: These are steady-state runs at a slightly faster pace than your 5k race pace. For example, you could run at a pace of 5:00 per mile for 20-30 minutes.

Race simulation: this type of workout simulates the conditions of the race, it includes pacing, nutrition and psychological strategies. You can run at your goal pace, with similar nutrition and hydration, and mental preparation like visualization, listening to music, or positive affirmations.

Remember to always start with a proper warm-up and stretching, and cool down with a proper stretching as well. Also, try to get enough rest and recovery between your runs, and make sure you're fueling your body with a balanced diet that provides enough carbohydrates, protein, and healthy fats to support your training.

By speed work I mean track session such as 6x1k or 12x400s at 75per lap. We do a tempo on the Thursday. Anything that we run faster that 6min pace we just call speed work in my group.

Thank u

Running 20 minutes at 10k or 10 at 5k is a very hard workout on its own. This seems like it’s geared towards the 30 minute 5k hobbyjogger

Read the details of it. It said run threshold at 5:00

34 minute 10k is good stamina (I was at 36 when I broke 16) and getting under distance speed will help make it easier. Aim for 4:40 and you’re there

I'm gonna go out on a limb and say if you can tempo 20-30 min @5:00 pace you can break 16🤣

I see you already do 400s @ 75. That's what to do. Keep repeating most weeks 15- 20 x 400m @ 75-76 sec , rest easy walk around 60 sec. Then you just complement with another weekly workout and 6-8 miles lactate threshold intervals 800- 2000m @ around 5:30 mile pace and walk easy rest back to 120 bpm pulse . Follow this and you will soon run your sub 16.Very simple, but also very effective . 🧙‍♂️🇸🇪

Would sub 15 be 400s in 71?

Just use the vdot tables/calculators like he does. The answer is 71-72.
Magic tables!

Yes, 70-71 sec and a LT interval @ around 5:10 mile pace.

The speed workout you've listed is far more specific to Vo2 Max than the Vo2 Max workout you've got here.

Given that for the first 10 seconds of every rep you'll be utilising your ATP system, rather than your aerobic system, doing 400m repeats isn't a very efficient way to train your Vo2 Max.

For the OP, if you're just looking for that icing on the cake, I'd suggest Specificity.

Do workouts that mimic the demands of a 5k race, but don't overdo it.

Examples would be:

5 x 1k @ 5k pace with 2 minutes jog recovery.

6 x 800m @ 5k pace with 90 secs jog recovery.

4 x 1200m @ 5k pace with 2 mins 30 jog recovery.

Also, try to get in a race with lots of others at a similar ability to you. Tuck in and stay as relaxed as possible throughout the 2 miles. If you fall slightly outside pace, don't panic. You'll be amazed how much time you can make up in the last lap if you're prepared to switch over into an anaerobic state.

Thank u great sessions

Yeah these sessions are good. I like a touch more volume -- 7x800, 6x1k, 5x1200. 12-16 x 400 @ 75ish is good. 8-10 @ 70-72 to touch on mile/3k. Early in a build, give yourself more rest. Decrease rest when you get closer to your race. So you've run 16:16 which is roughly 3:15/k. You could probably do 6x1k @ 3:15 w./ 60-90s of rest. If you can't do 6x1k @ 3:10ish/k on the same rest start with 2:30-3:00 rest. Progress through your build so then you're able to handle the workouts that show sub-16 potential.

As far as the 3 workouts go are you doing 2 VO2 max workouts/week? I definitely wouldn't do that. 2 sessions a week- 1 5k specific, 1 tempo- is enough. I would throw in shorter reps (mile/3k pace) every other week and sub out the tempo or put a short tempo in your long run. 1 day of rest in between three quality sessions is a good way to stagnate. You want to be able to hit your paces during your workout days & get the most out of them. I would give that structure a look.

This guy is a crackpot, just ignore him.

I mean, do you really think it is a good idea to just do the same workout EVERY week? You need variety.

Don't listen to this guy. Has no clue what he's talking about. Every workout type is completely incorrect.

OP: Some workouts to hit if you're trying to break 16 would be 5-6 mile tempos at 5:40 per mile, 6 x 800 @ goal 5k pace with 90 sec rest etc.

See? This is his "magic". Using the work of Daniels. That's all there is to him.

15-20 x 400 @ Daniels's 5k pace, and 800-1000m reps at just below half-marathon pace, as per Daniels's tables.

Rest? Back to the 1930s and Gerschler with his 120 bpm.

If JS wrote a book it would be one page long.