How long for 4:15, 15:00 shape?

Do some high mileage. Speed should be ok.

The 23.11, 50.78 are 200 and 400 pr's right? In what shape are you now? With those pr's you have good speed, which will come in handy (1500) but the 5000 is merely endurance, so if you want to get far, you''ll need to start running lots of miles there.

With those pr's I would focus more on the 1500 rather then the 5000.

8-10"

You won't be able to get anywhere near either of those times. You're not talented enough.

im pretty out of shape. probably 20 min 5k. not running at all right now.

Geoffrey?

it's impossible to say what you could do at 5000 or even 1500 based on your 200, 400 and 800 times. it depends on your unique physiology. there are plenty of people who can run sub 15.00 who could never achieve your sprint times. Unfortunately it also works the other way. just because someone can run fast over short distances doesn’t mean that they can carry that speed over into longer events. Only way to find out is to do some solid distance training and see what you can achieve.

maybe 6 months to 2 years?

Why do you want to move up? How do you know you'll be able to run 4:15 and/or 15:00? I'm not trying to discourage you or anything; I'm just wondering about a few things.

Moving up isn't always a good idea, and it takes a while to move back down once you've done a lot of distance work with little speed work. You may end up running 4:10, or you may end up running 4:30. I had a friend with a PR of 50.0 run 1:56 in the 800 off of very little endurance training. The next year he focused a bit more on the 800 (not a ton, but more than the previous year), and his 400m went down to 49.5 and his 800m came down to 1:52. However, his 100m and 200m got slower.

I suggest first focusing more on 800m and seeing where that takes you. If you can get that time down a bit then you should try the 1600, but I don't recommend jumping straight into 1600-5000 training.

good luck

I really think this is Geoffrey again. Same posting style, same basic goals. He's shooting for the magic 15 minute 5k, claims similar 800 and 200 times, is "pretty young" (in other words, about 18 like Geoffrey... young, but not high school), and claims to be an 800 specialist on the track. He also has no real question, like Geoffrey. The "I'm just a dumb sprinter who doesn't know anything about distance training" angle is already roping people in.

To those of you who missed out on Geoffrey's antics, here ya go...

http://www.letsrun.com/forum/flat_read.php?thread=2101600&page=0

Quite possibly the greatest troll job in letsrun history, and it looks to me like he's getting greedy after vanishing for only 10 days.

bump. not geofrey, not a troll. i know its an unusual question.

Geoffrey was my hero

bump. any serious answers?

Alright Geoffrey! Do you want to run a full 5k or just do the first mile or so?

Yeah I have a serious answer.

this coming spring / summer the 800m ~1:57/ ~2:30 km

spring summer, 2009: 49/1:52/4:08

email if you want more help.

dsrunner@juno.com

i figure a 4:15 for me is way faster than 15:00, i know i can go under 15:00 but i think i'll have trouble going much under 4:25 for the mile