I need help training to break 17:30 for 5k. I am a senior in high school.
I need help training to break 17:30 for 5k. I am a senior in high school.
train train train
I too am a senior, and I want to break 17:30 for my final race of the season (4 more). I'm already in the 17's.
If you have 6+ weeks - increase your mileage and do 2 workout per week - 1 interval and one tempo.
If you have less than 6 but more than 4 weeks, add 2 tempo run per week and do 1 interval workout (focus more on speed) until 2 weeks before the race. You should see some improvements.
OK, next year I will have graduated high school and I will dedicate all time possible to training. Last summer I ran about 70 mpw but I plan on upping it to 100+ mpw during college. I just need to know when to do certain types of runs. For instance, I don't understand what people mean by a base phase. Do you run intervals or tempo runs during that phase? I just need a general training/peaking plan because I need an outline to base my high mileage program around.
You were running 70mpw and you can't break 17:30 yet? Jeez. How's your turnover? Run strides after your easy runs.
I made the mistake of spending very little time dedicated to speedwork, thus I came in with phenomenal aerobic conditioning, but absolutely no leg speed. Its actually pretty nice though going from being in 16th place to being 5th in a dual meet.
Would it be beneficial to include 1 fast repetition workout, 1 VO2Max workout, and 1 tempo run during base training?
You don't need that much during base (by base I mean summer). Maybe a tempo/threshhold once a week. Mostly though you should save it for the real training in September/October/November...Base is just long, easy and aerobic.