5k Indoor Workouts for a 14:15-14:50 ?

That is a pretty huge range son.

Your speed workouts are too anaerobic. In the winter you need a lot of threshold work, and just enough VO2 max work to be able to race decent without peaking too early. Avoid real anaerobic work when possible. You need some faster-paced stuff to keep your turn-over, but give yourself lots of rest and keep them short (no longer than 200 meters).

Try something like this for you workout days:

MONDAY: continue doing that 5-8 mi tempo

WEDNESDAY: Warm-up, 2 miles at 5:10-5:15 pace, 400 jog, 1 mile in 5:00, 400 jog, 6 x 800 in 2:22, 2:20, 2:18, 2:16, 2:16, 2:16 with 400 jogs (2:00-2:30) each, cool down.

FRIDAY: Long warm-up, 8 x 200 in 30-32 with 200 jog recovery. Very light workout just for turn-over (you don't need 3 hard workouts and a long run every week). Long cool down afterwards.

SATURDAY: Try doing a 15 mile long run.

Keep doing 5 mile morning runs every day and 8 mile runs on the afternoons you do not have workouts. Throw some strides in every now and then.

talk2me wrote:

Anyone ran a indoor or outdoor 5k in the range of 14:15-14:50, I am just looking for some Advice to see what people have did in there training, so i may follow or atleast get some advice on how to get that fast! I am currently a 15:13 5k PR, but i feel that i am in 14:45-14:50 shape as of right now!

My training schedule looks like this:

M-5miEasy 5-8mi Tempo

T-5miEasy 8mi Easy

W-5miEasy 2mi-10x400m@65-68-2mi or 10x300m@47-52

T-5miEasy 8mi Easy

F-5miEasy 2mi-15x200m@29-33-2mi or 5x1k@2:55-259

S-5miEasy 8mi

S-13Mi(90minutes)

Total:85-88miles a week

Any advice or Training changes you may see will be greatly appreciated.

I'm sure I'm not going to be the only person saying this, but you need to do more aerobic work. There is no need to be doing 400s and 200s during the same week.

My advice on what to add:

(remember the body responds well to different stimuli...one should not be doing the same workouts week in and week out)

-Once every other week...mid-week...do a harder 10 plus mile run (5:30 pace). Start off conservative and progressively get faster. I may be completely off, but you didn't specify the pace you run on every day runs. (I do this every Wednesday for the winter/early spring...then do it once every 2-3 weeks)

-Finish up your long run every week or every other week with a 4-5 mile progression down to 5:20-30 pace.

-Once every 3 weeks during long run incorporate 2:00-3:00 surges up to 10k effort every 10:00-15:00.

-Ever think about incorporating a short (4-6 week) hill phase) Over the winter I incorporate a hill workout every Tuesday for around 6 weeks. Before the hills I incorporate some Lactate Threshold/tempo running...for example, 3-5 miles at 5:00 pace then 8 by 1:00 hills or 5 by 1 mile at 4:55-5:00 with 1:00 recovery then 3-5 by 2:00-3:00 hills.

-Cut out a couple morning runs and incorporate a couple 10 mile runs and/or a 13 mile mid-week long run.

-Incorporate striders at the end of almost every run...especially the longer runs...you want to make sure you activate your fast twitch muscle fibers when they are fatigued.

-Once every 3 weeks or so incorporate a longer long run 2:00 with the last 3-4 miles harder...including strides.

Just some suggestions....mainly workouts/strategies that have worked well for myself.

I have run 14:13...two years ago...and I'm looking to run 13:50 and 28:45 this coming season.

talk2me wrote:

Anyone ran a indoor or outdoor 5k in the range of 14:15-14:50, I am just looking for some Advice to see what people have did in there training, so i may follow or atleast get some advice on how to get that fast! I am currently a 15:13 5k PR, but i feel that i am in 14:45-14:50 shape as of right now!

My training schedule looks like this:

M-5miEasy 5-8mi Tempo

T-5miEasy 8mi Easy

W-5miEasy 2mi-10x400m@65-68-2mi or 10x300m@47-52

T-5miEasy 8mi Easy

F-5miEasy 2mi-15x200m@29-33-2mi or 5x1k@2:55-259

S-5miEasy 8mi

S-13Mi(90minutes)

Total:85-88miles a week

Any advice or Training changes you may see will be greatly appreciated.

i dont understand why you would do 300's in 47-52 seconds.

that is EXTREMLY SLOW.

i also do a workout of 15x300, and all of mine are 40-41 seconds; and my last are under 40.

if you are on the track, you need to be working speed. im not a 14's or even 15's 5k guy, but can run all of my 300m repeats in 40 seconds.

How tall are you?

5'5" baby!

you?

I am 5-8 123 pounds !

you should be able to run 5 x 800m in 2:10; 10 x 400m in 62-63; and run 2 x 3/4 in 3:15...(not the same day)...if you can do those workouts my son, you will run 14:15 or better for 5k. (make sure you are doing sufficient mileage, run 6 miles every morning, too).

yardstick... wrote:

you should be able to run 5 x 800m in 2:10; 10 x 400m in 62-63; and run 2 x 3/4 in 3:15...(not the same day)...if you can do those workouts my son, you will run 14:15 or better for 5k. (make sure you are doing sufficient mileage, run 6 miles every morning, too).

I'm going to have to disagree with you here. One does not need to run workouts that fast to run the times he is talking about. Maybe once every 3-4 weeks you could do something that fast, but defintely not every week. Focus on the increasing your aerobic capacity. Instead of running 5 800s in 2:10 do 10-12 in 2:20....instead of 10 by 400 in 62 do 20 in 65-66 with shorter recovery. The tempo run is very important as well...especially the pace you're running it at. You don't want to run these too hard. With the times you are looking to run you should not really go any faster than 5:00...maybe on the last mile or so.

for 14:50 ....no....for 14:15 or better? probably

DRB has run 14:13, so I'd think he probably knows something about what kind of workouts it may take. Some people may need to be able to run those workouts, some may not.

Anything Else i shall improve upon? thanks for all the input and advice.

is DRB big and green?

Everyone's different...I'm just giving my advice.

I really believe that most runners do not emphasize increasing their aerobic capacity enough. Yeah, it's great to be able to tell people (even boost your confidence) that you ran 5 by 800 in under 2:10...hell, even I have found myself too worried about hitting certain interval times before. (One way around this is to not always do workouts on a measured course...learn how to run the appropriate effort and just go out and run a fartlek.)

I do believe a 14:50 runner could run 5 by 800 under 2:10 if they had a longer recovery (4-5 mins). The difference is the 14:15 runner could do this workout with a short recovery 1:30-2:00...or even shorter depending how hard they want the workout to be.

As I said before a workout this fast has it's place, but it's not something that should be done every week. Once a month....maybe twice over the last part of the season.

Try 12 by 800 in 2:20-25 with 2:00-3:00 recovery a few times (or 10 by 1000 in 2:55...6 by 1 mile in 4:40 with the same recovery). If you have not been doing workouts like these on a consistent basis you feel much stronger within a few weeks.

Remember...these vO2 max workouts are only part of the puzzle. As I said earlier...you need to throw in longer hard aerobic runs, lactate threshold/tempo, longer runs where you finish with a fast progression, mid-week long run.........you have to incorporate all these pieces.

I will do my best to figure out, what i need and your advice has defineatly helped me realize what i need to start to work on. Also are you Dave Berdan who ran for Elizabethtown? If so i saw you when you Ran the 14:13 at the Bucknell Outdoor classic. Than i think you went to Zap Fitness? becuase than i think i saw you at the USA Club Championships for XC in Rochester last Year. Just a note I am built 5'7 5'-8 123. Anyways thank you! for your Help and advice you have given me.

Thanks.

yeah, that's me.

have had a rough last year, but i'm coming around and should have a pretty good spring/summer

what up Dave! How is the body after the marathon. Shoot me an email to catch up.

Robbie

Well i am glad to hear that! Hope you get to your times you posted earlier that would be a huge feat! I hope to run the 5k in 14:30 this indoor season! as i am stronger in the speed and stamina stages. I remember you were not that big of a runner at All, But damn all i could remember was that this lil kid just abit bigger than me ran 14:13 in the 5k. It was a goodnight for that race. so you recently ran a marathon? how'd that go? I am going to run my first in 2009 and hopefully get a qualifier in for the US trials for the games of 2012.

yeah, i just ran cal international in 2:27. was on 2:20 pace through 19 until my calf muscles felt like they were going to tear. every step was horrible over the last 6 plus miles...debated whether to stop or not the whole time. i'm glad i didn't...learned a lot. especially that i need to train more in my flats.

the good thing is i recovered really fast because i didn't run a completely all-out effort. i'm back training again and want to focus on running some fast track times this spring.

robbie i've recoverd well...i'll shoot you an email soon. hope you're doing well.