I'm not trying to get out of workouts here, but they murder me. Can you improve your 5k times simply running tempos and hilly runs? Or are intervals necessary?
I'm not trying to get out of workouts here, but they murder me. Can you improve your 5k times simply running tempos and hilly runs? Or are intervals necessary?
If you're currently running 30 minutes, probably not. If you're running 18:00, probably. Intervals are not necessary for most. Check out threads on Mark Nenow.
It is possible to run a good 5k without intervals, as long as you are getting a in a good amount of mileage with long runs and an occasional tempo.
in highschool XC we had a bad coach who didn't give us work outs and just off of running about 30 miles a week with some hills, and me and my team mates racing the last mile of our runs a lot of the time many of us ran low 17's and under. so yes it is certainly possible to run that fast with out doing any real hard work out sessions. low 16's might be a whole nother story.
I ran 17:25 off a decent 50mpw base last summer. Split something like 5:52 for the first mile, too. Very possible, I think - I don't believe I even did that many tempo runs.
If you're naturally fast, sure. I ran mid-17s on just mileage and a few tempos and my PR is only 16:59. And I am by no means naturally fast.
I have a decent basic amount of speed, 400m in 54sec; 100m in 12.4. My besy in HS over 5000m was 17.35 and that was off low mileage, no speedwork. As you get older this feat is harder to accomplish, so for anyone over the age of 35 I'd say running sub 17:30 is tough without some race pace work.
I ran a 17:21 PR this summer off of 40-45 slow miles per week.