Would anyone be willing to share insight into what it would take to break 14 in the 5k. I have ran 14:21 and am looking to go big and run sub 14 in June. Mileage? Phases? Workouts? Anything you have please let me know !
Tu: 15- 20 x 400m @ 5 k race pace, 66- 67 sec, 1 min recovery.
We: 50- 60 min easy steady or slower if tired.
Th: 70- 80 min easy steady.
Fr: 50- 60 min easy steady, 3-4 x 100m fast strides with 3 min recovery between.
Sa: Lactate threshold intervals to a total of 6-8 Miles, recovery= walk easy back to 120 bpm pulse.Pace close to half Marathon race pace
Su: Day off
Looks to be Magic! Works for every given runner. Good luck!
- The Magic Wizard J.S- 🇸🇪🧙♂️
Thanks great Wizard! Always glad to see your contribution to help runners here at LR. I'm so sorry some morons here sometimes harass you and your great knowledge and experience.Keep on your great work. We need you here, thanks.
Tu: 15- 20 x 400m @ 5 k race pace, 66- 67 sec, 1 min recovery.
We: 50- 60 min easy steady or slower if tired.
Th: 70- 80 min easy steady.
Fr: 50- 60 min easy steady, 3-4 x 100m fast strides with 3 min recovery between.
Sa: Lactate threshold intervals to a total of 6-8 Miles, recovery= walk easy back to 120 bpm pulse.Pace close to half Marathon race pace
Su: Day off
Looks to be Magic! Works for every given runner. Good luck!
- The Magic Wizard J.S- 🇸🇪🧙♂️
Thanks great Wizard! Always glad to see your contribution to help runners here at LR. I'm so sorry some morons here sometimes harass you and your great knowledge and experience.Keep on your great work. We need you here, thanks.
How do I run xx:xx:xx for the 800/1500/mile/3000/5000/10000/half marathon/marathon?
His answer:
Low mileage, 20x400 at 5k pace, one long LT interval session at just below half marathon pace. Apply Daniels tables for current pace. Check Daniels tables for desired pace when in shape for goal time.
That's it. That's all the magic in three short sentences.
My 13 year old could coach just as well as JS. Actually he would be better because he understands the importance of mileage for longer distances and JS doesn't.
How do I run xx:xx:xx for the 800/1500/mile/3000/5000/10000/half marathon/marathon?
His answer:
Low mileage, 20x400 at 5k pace, one long LT interval session at just below half marathon pace. Apply Daniels tables for current pace. Check Daniels tables for desired pace when in shape for goal time.
That's it. That's all the magic in three short sentences.
My 13 year old could coach just as well as JS. Actually he would be better because he understands the importance of mileage for longer distances and JS doesn't.
Well, my DANCAN system is much more than your try to explain it in three short sentences. When it comes to run as fast as possible at the 5 k/ 10 k there is no need for more than one maxVO2 and one Lactate threshold interval per week. When training for shorter or longer distances there is a need for some adds. I have sometimes explained in detail my DANCAN system here at the boards but always it gets deleted by the mods , mostly with the argument it's promotion or it gets deleted because my stalkers attacks and tell lies about me would be a liar and so on......- The Magic Wizard J.S- 🇸🇪🧙♂️
How do I run xx:xx:xx for the 800/1500/mile/3000/5000/10000/half marathon/marathon?
His answer:
Low mileage, 20x400 at 5k pace, one long LT interval session at just below half marathon pace. Apply Daniels tables for current pace. Check Daniels tables for desired pace when in shape for goal time.
That's it. That's all the magic in three short sentences.
My 13 year old could coach just as well as JS. Actually he would be better because he understands the importance of mileage for longer distances and JS doesn't.
Well, my DANCAN system is much more than your try to explain it in three short sentences. When it comes to run as fast as possible at the 5 k/ 10 k there is no need for more than one maxVO2 and one Lactate threshold interval per week. When training for shorter or longer distances there is a need for some adds. I have sometimes explained in detail my DANCAN system here at the boards but always it gets deleted by the mods , mostly with the argument it's promotion or it gets deleted because my stalkers attacks and tell lies about me would be a liar and so on......- The Magic Wizard J.S- 🇸🇪🧙♂️
Well, my DANCAN system is much more than your try to explain it in three short sentences. When it comes to run as fast as possible at the 5 k/ 10 k there is no need for more than one maxVO2 and one Lactate threshold interval per week. When training for shorter or longer distances there is a need for some adds. I have sometimes explained in detail my DANCAN system here at the boards but always it gets deleted by the mods , mostly with the argument it's promotion or it gets deleted because my stalkers attacks and tell lies about me would be a liar and so on......- The Magic Wizard J.S- 🇸🇪🧙♂️
But you are a liar, Jan.
In November you said you would remove the doper's name from your website immediately. But it's still there. You still use his doped win to promote your services.
Hey, just another runner here looking to hopefully go sub 14 this summer. Don't have many recent race results because of covid restrictions but I'll be racing soon enough. I know there are many ways to train, so I wanted to g...
I usually try and increase one variable in my current training (volume, intensity, frequency, etc.) and hold it for a couple weeks to see how my body responds in key workouts. Increasing the overall load and testing if your body can handle it will provide some more empirical data on your personal limits. A good coach can help decide what modification of your training can provide the most optimal benefit.
In November you said you would remove the doper's name from your website immediately. But it's still there. You still use his doped win to promote your services.
You are a liar and you support doping.
I'm not a liar. The website I had back then was bought by another company and I couldn't remove . Now that website is closed and I will soon start another without that runners name.
Run an indoor race at Boston Univ. in super spikes - 20 second pr right there. Even if your current pr was in super spikes you'll still pr a bunch. I've seen guys that have no business running sub 13:50 run in the :40s at Boston. And then never run close to that again - lol. At least you'll be able to say you're sub 14.
How do I run xx:xx:xx for the 800/1500/mile/3000/5000/10000/half marathon/marathon?
His answer:
Low mileage, 20x400 at 5k pace, one long LT interval session at just below half marathon pace. Apply Daniels tables for current pace. Check Daniels tables for desired pace when in shape for goal time.
That's it. That's all the magic in three short sentences.
My 13 year old could coach just as well as JS. Actually he would be better because he understands the importance of mileage for longer distances and JS doesn't.
My team does 4x1600 at 4:20 on 90 seconds rest and most of us have broken 14.
I ran under 14 a few times, and one of the best workouts I ever did, while close to peak shape, was 3x1600 in 4:28, 4:24, 4:20 with 600m slow jog rest. And even that was probably closer to racing than it should have been. I was never a great workout runner, but you definitely don’t need to be doing the workout mentioned above, or any equivalent, to break 14.