Sub 18 5k help

Training Advice/Discussion 5k/10k
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  • 17 5krunner

    Anonymous Poster

    15 years ago 10/17/2008 7:29pm EDT

    With about a month left in my xc season I feel as if I should be breaking 18 in one of my upcoming races. I have my conference race on a very fast course (some question whether it is actually a 5k as people are known to shave a huge chunk off their time up to a minute and a half) next Friday and then after that i have my county championship and then districts and my final race will be Regionals on Nov. 15

    I have run in the 18:20s three times this season running 18:27 on September 19th, then 18:22 PR on Oct. 11th, and then 18:28 yesterday at a quad meet. I feel as though i should have been progressing more as i ran 18:27 a month ago and have only dropped 5 seconds off of my time since then.

    I know that I should start decreasing my mileage and throwing in some speed workouts with the championship xc season up-and-coming but I believe I am lacking something and I do not know what I should be working on to get me at sub-18. I would REALLY appreciate you guys's help. Thanks a lot! I currently am running at most like 30 mpw right now

  • 400tstar

    Anonymous Poster

    15 years ago 10/17/2008 7:46pm EDT
    re: 17 5krunner

    run a long run here and there or something

  • ????????

    Anonymous Poster

    15 years ago 10/17/2008 7:50pm EDT
    re: 17 5krunner

    Times are lowered in the summer with your base training, not a week before the race.

    You mention decreasing your mileage, but you're only at 30 a week right now? How much lower can you go?

    My only advice is, in the next race, run as hard as you can, and then run a little bit faster.

  • ripvanracer

    Anonymous Poster

    15 years ago 10/17/2008 8:09pm EDT
    re: ????????

    At this point, there is only one way to get faster. That is by pacing yourself properly during the race. If you want to run 17:59, your first mile (assuming it is equally chalenging as the other two) should be no faster than 5:50. You will probably be a lot farther back than you are used to. Don't worry about that. After the first mile, start counting each runner that you pass. The goal is to see how many runners you can pass the last two miles of the race. You should end up beating runners that you could never beat before.

  • 17 5krunner

    Anonymous Poster

    15 years ago 10/17/2008 9:16pm EDT
    re: ????????

    So should I just maintain my mileage where it is at and throw in some speed workouts?

  • registered

    the430miler

    Member since 03/23/2006.

    3,255 posts. Last post 1 month ago.
    15 years ago 10/17/2008 10:04pm EDT
    re: 17 5krunner

    you cant break 18?

    congratulations on being in the 1% of letrunners who admit how slow they are.

  • 17 5krunner

    Anonymous Poster

    15 years ago 10/17/2008 10:15pm EDT
    re: the430miler

    Thank you actually..Yea this is my first year of xc after doing track last year as a freshman in HS...Do you have any advice or helpful hints for me since with that 4:30 you've ran im sure you should be in the low 17s 16s probably?

  • 800gunnason

    Anonymous Poster

    15 years ago 10/17/2008 11:03pm EDT
    re: 17 5krunner

    I would say that you should throw in some 800m repeats at about 2:50 with a lap recovery in there.

  • wccelder

    Anonymous Poster

    15 years ago 10/17/2008 11:29pm EDT
    re: 800gunnason

    Might not help much this season, but I did threshold runs religiously once every week that ranged from 5-7 miles, and that is how I got my best results for 5k's.

  • registered

    Bearded Beast

    Member since 10/12/2008.

    209 posts. Last post 6 years ago.
    15 years ago 10/17/2008 11:50pm EDT
    re: 17 5krunner

    Don't increase mileage. Too late. Run more even splits, run smart don't run to win run to break 18.

  • xcrunner7

    Anonymous Poster

    15 years ago 10/18/2008 12:01am EDT
    re: Bearded Beast

    What should he do then? Throw in some intervals or what? Besides mentally going out there to break 18 there has to be something else.

  • 17 5krunner

    Anonymous Poster

    15 years ago 10/18/2008 9:06am EDT
    re: xcrunner7

    BUMP

  • registered

    the430miler

    Member since 03/23/2006.

    3,255 posts. Last post 1 month ago.
    15 years ago 10/18/2008 10:23am EDT
    re: 17 5krunner

    thats pretty decent for your first year of xc.

    it'll come with time, you'll get more and more familiar with how far 5k actually is, and you'll pace yourself better. maybe do 10-12 400s on the track, slightly faster than 5k goal pace.

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