85-90 Miles A Week For A Fast Indoor 5k?

someone posted this exact training schedule a week or two ago and recieved a lot of advice. try a search or i'll post it if i can find it

Since you are a strength/endurance runner, it would be beneficial for you to condense one or two of the T/Th/F doubles into one run of 12-14 miles. Only one run per week of more than 8 miles doesn't seem like enough.

On Wednesday you have listed -- "2mi,10x400m@64-68,2mi OR 2mi,1600m@5:00,6x800m 2:22, 2:20, 2:18, 2:16, 2:16, 2:16 2mi."

~I would recommend the second of those two workouts except have only about 4x800m as opposed to 6x800m, and depending on what you can run for 2mile I'd say just shoot for about 2:18-2:20 range.

On Friday you have listed -- "2mi, 15x200m @ 30-34,2mi OR 2mi, 10x800m @ 2:20,2mi."

~Once again, I don't think doing 200m rep's will be all that beneficial. The 5k is a race that is to the aerobically fit, not necessarily those who can run 15x200m in 30-34seconds - all that proves is that you can do 15x200m in 30-34seconds. Not trying to be insulting, merely stating that this will be more anaerobic in nature than aerobic which isn't what you need during indoor trying to run a fast 5k. Perhaps slow down the 200m's to about 5k pace for a good aerobic power workout, which, if you're in 14:45 or so shape, would be around 36 per 200m. Otherwise, I'd stick with the 800m's and once again do less, perhaps 6x800m this time rather than 10x800m. Think of it logically; will 5miles (10x800m) worth of work at less than your current 5k shape be more beneficial, or more detrimental in nature? I'm inclined to believe the second of the two.

Other than that, things look ok. I would, however, try to work your long run up to about the 15mile range, while continuing doing the last few miles as a tempo.

The only other thing I have to say is take it or leave it. I'm in about the same shape as you (15:15 XC) and have dropped my PR by 2:30 over the past 3years doing something similar. There's no way around it, if you want to get fast you don't necessarily have to "train extremely fast/hard" - train smart and you'll see the results.

You aren't getting enough rest...2 hard distance runs and 2 hard track workouts in between 6:30 paced run is overkill for a 15 flat guy. You should also be doing longer repeats.

5*2k in 6:15 w/ 3min rest

10*1k in 3:07 w/ 2min rest

8*1k in 3:00 w/ 2:30 rest

5*1k in 2:52 w/ 3 min rest.

The 800's you already have listed

If you're absolutely set on doing 4 hard days, I'd keep the two hard runs, include a long repeat day, and possibly 8*200m at a fast float (29-31) with 200m recovery. To make sure you absorb the work I'd also slow down your easy days to around 7:30 pace. The only pace that should matter to you is 5:20-5:30 pace, everything else is pretty much a waste.

Yeah, I'd kind of say the same. Try to rely on only 3 quality days rather than 4 and you'll find yourself recovering better.

agreed you run too fast man. I'm as fast as you and don't think I'd enjoy slugging out distance runs with you everday. Slow down and rest some. Seven minute pace really isn't that bad.

Bump.

It might be helpful for you to tell us what you’ve been

doing for the last couple of months as well as when the

last time you raced was

I agree with the guys saying to take a little more rest. I think its more beneficial to feel great, and be more rested then it is to toughing out runs and being fatigued all the time.

Someone also wrote that the 200's are too fast... This is just my opinion, but as a runner too, i would want to do them faster then race pace because it would make me fell comfortable going at a slower pace. And running 30-34 second wouldn’t necessarily anaerobic. Isn’t the mile 50/50 with anaerobic and aerobic, and running at... say 32 pace would put you at a 4:16 which is reasonable to say he could do. I'm not saying he's racing the mile, I’m just trying to say it wouldn’t be all anaerobic. And what’s wrong with doing a workout once a week that is working on some aerobic part of your running? If running the shorter races isn’t his thing, maybe working on his speed and the part of running that makes him feel uncomfortable is a good thing.

All good 5k guys have a tremendous amount of speed, why shouldn’t he? Or maybe I’m wrong...

Bump....

bump

Just a question... if you are running 80+ miles per week, why only 4800 meters of volume for a speed session - especially in December? The first time I broke 15 I ran about the same mileage, ran just about all my runs sub 6:30 pace, tempo'd 5 miles at 5:12 pace, 4x mile 4:40 w/3 minutes rest, 20x400 descending 80-60 (each one faster) w/200 jog rest, 16 mile long run. I went from 15:20 to 14:30 that year with a 30:10 in addition. I don't think more rest is the answer. More volume on speed days might help though.

yeah, he should be doing at least 8-10 by 800m...in about 2:24-2:26 w/a 2min rest or less. Better yet is 8 by 1000m at 5k pace w/2min rest.

Cut out the 200s at 30-34 though....those aren't as important as the 800s and 1000s. Also, if you're really a distance guy probably don't want to be doing 200s in 30 as that would not feel too good.