I was wondering what sort of mileage and interval/tempo workouts that fit a 14:30 5k runner? I am a 14:50 5k runner who is looking to improve upon his 5k/10k times this spring. I have just started running again after a month off. I am building from 45 miles to 84 miles for week 5 for a base phase before i do any sort of speed/interval work. Any good advice that will get me to run sub 14:30? Thanks
I was sort of in the same boat. I ran 1448 indoors and got down to 1424 outdoors. I did a lot of strength work leading up to the bigger races then as I began peaking I did 400's.
10x400 trying to hit 62 to 63 on 1 min rest. When race time came, it made 69's feel easier... I ran the workout 2 or 3 times and got down to averaging 62... which for me was hard since I didn't have a lot of raw leg speed.
Just a suggestion
drop me an email and I can help you out, I am a coach and work with several guys of that caliber.
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NY Coach wrote:
drop me an email and I can help you out, I am a coach and work with several guys of that caliber.
jcerge@yahoo.com
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Yes, and maybe even convince you to run at my school.
What are the best workouts to break 14:30 for the 5k and sub 30 minutes in the 10k? As i said i am coming off a 1 month break and am building my base back up for the next 5 weeks before i do any sort of fast/speedwork. i plean on going 50,63,77,84,84 for the next 5 weeks. what type of speedwork shall i be doing till my race in mid April, which would give me roughly 5 weeks to build speed. I was increadible shape running 80-100 for atleast 18 weeks, so i should be able to bounce back fast. So any of you sub 14:30 5k guys or sub 30 10k guys let me know what worked for you?
thanks
Train with the 1500 guys for about 5-6 weeks (fast 300s, 600s, 800s), then move up to the the longer intervals (800s, 1200s, miles) for the last 6 weeks.
After the 1500 workouts, you'll feel like you're walking at 70 pace, especially if you have a solid base.
The 1500 sessions may be tough at first, but it's only 2-3 days a week of hard intervals -- and you'll be ecstatic when you move up to the longer stuff.
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Just follow this plan for six months, and you will not only break 14:30, but you will likely break 14:20:
Why not replicate past training that worked well for you?
My advice is: run Penn Relays and run to finish top 5 (college men, not championship). I was a 14:30-14:40 guy myself and Penn allowed me to go sub-14:20. The weather and competition is very helpful for mega PRs.
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It's all right here man. I'm telling ya:
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I am also sorta in this same boat?
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