Need training help

Training Advice/Discussion

15 years ago 08/29/2008 9:31am EDT

I have gotten my 5k time to 17:40 and I run around 70-80 mpw. I don't really do workouts but have still managed to improve, although this year the improvement has been far less than the previous year. I really want to be able to run a 16:30 by this time next year. I feel like I have a good base in terms of mileage but I need help to realize my speed goals. This is really my second year of decent mileage w/no workouts. Last year I was just using races as workouts but this year I didn't race that much. Is 16:30 a reasonable goal for me? Thanks.

15 years ago 08/29/2008 10:06am EDT

re: Milesandmiles

well, i'd say if you run 17:40 with no workouts that is decent. and if you were to do workouts your time i believe may or may not reach 16:30...it depends on how natural you are, and i'm guessing you are if you can run 17:40 with no speed work... start off with some repetitions to get used to running fast again...then add in some tempo, then intervals...or just read Jack Daniels running formula

15 years ago 08/29/2008 10:11am EDT

re: Milesandmiles

Mileage alone tells us almost nothing about your training but I am guessing you aren't running fast enough so your body isn't comfortable running at a quick pace. Here would be my basic ideas (and rough order to do it)1) strides 2-3x a week to work on turn over.2) hills to give you more strength - 10 sec up realy quick - 30-60s uphills3)High quality aerobic work - 6-8 mile run at mp - 20 min tempo run at 15k pace - 4-5 x 7.5min at 10k pace - 4x6x1200 at 5k pace - 4-8x 1000 at 3k pace

Milesandmiles wrote:
I have gotten my 5k time to 17:40 and I run around 70-80 mpw. I don't really do workouts but have still managed to improve, although this year the improvement has been far less than the previous year. I really want to be able to run a 16:30 by this time next year. I feel like I have a good base in terms of mileage but I need help to realize my speed goals. This is really my second year of decent mileage w/no workouts. Last year I was just using races as workouts but this year I didn't race that much. Is 16:30 a reasonable goal for me? Thanks.

15 years ago 08/29/2008 11:56am EDT

re: Milesandmiles

Milesandmiles wrote:
Is 16:30 a reasonable goal for me?

If you want to run 16:30 pace, you need to PRACTICE 16:30 pace. Otherwise, it will take you much longer to just do NO workouts and get to 16:30 pace.

15 years ago 08/29/2008 7:06pm EDT

re: Webbs Left Shaved Leg

Sorry. Yes all of my miles are done at 7:30-8:00 min pace. Some weeks I double alot and other weeks I don't. The only thing consistent about my training is my pace and my volume. I do runs of at least 17 miles (but not more than 21) every four to six weeks. They are done at the same pace as my other runs. My 5 mile time is 29:21 but I've only run two of those.

15 years ago 08/29/2008 7:39pm EDT

re: Milesandmiles

I would be careful of putting a lot of stock into a few replies here. I would recommend finding a good book (or read all of the training threads for common themes for a few years) that outlines the whats, whys, and hows so that you can develop a plan that best suits your needs. I like Daniel's because it's specific, but there are others. Out of all of the successful systems, it's hard to say which one is better but understanding one and sticking with it is usually best.

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