5k Training HELP!!!Coaches

What happened to your coach?

The first thing to do is start building up the miles- running on natural surfaces with strides a few times a week and at least one tempo-type run a week, along with a long run which is 18-22% of weekly mileage. Run doubles at first to get your body used to the mileage; consolidate into singles if you really feel like it later. Most 14:45 guys run at least 60-80/week. If those 800/1500 times are current, you have plenty of speed, but are way to low on miles.

You mean you cant run a 5k in 14:45 with a 25:10 5 mile? That is quite unusual. Is you 5 mile time correct? 14:45 should be easy with all of those times

My 25:10 was in xc. As soon a track comes around coach sticks me in the 8 and 15 ALL THE Time. My mileage is always low in track. I know I can do it I just wanted some training advice.

Well I guess you know what the problem is then. But don't forsake the 1500 it will help you in the 5k. It makes any other distance feel like a jog. That doesnt mean that it wont hurt for a solid mile at the end

You can do it! You just have to get some more time on your feet! I was mainly 400 800M, coach MADE me do XC! I hated it

but I dropped down to 1:49 with a 26:19 5 mile xc PR and you have a minute and 29 seconds on me dude! with that xc strength 14:45 is attainable unless you became a couch bum!

15:00 flat should not phase you at all 25:10?!!! you had to be in the 14's for 3 miles to run that time.

I was 15:13 at 3 miles actually. I never ran a 5k on the track...ever. What should my week consist of? Early season, mid, late? This 5k shit is new territory.

You have a few options.

but you do need to maintain your mileage.

Tempo-runs Farleks, long intervals medium hills.

Drills Plyometrics weights, crunches. eat right

get proper sleep and get you some B-12 vitamins-

they aid in the formation of red blood cells and in the proper function of all body and nerve cells. (FROM WAL-MART) NOT GNC!!! I don't want you to become banned from the NCAA...to make a long story short they help you Oxygen intake.

Immediate after XC I would recommend a variety of things

6X1000m@ 2:40 1-3 minutes rest

10X800m@ 2:10-2:12

16X400m@ 64 Since you are a decent 800m runner to I would

set a day for you and run 3 400M at 52-53 full recovery

then finish of with 6 easy 100m on the grass!

Or

10X400m@ 60 1-1/2 minute rest.

in all honesty with your love for running and ambition I wish I could coach you!

5X1600M@ 4:40 During XC some people do this all year round

Different workouts vary from person to person, some runners benefit from mile repeats some don't! I hated them but they worked for me. hope this give you an idea of things you have to do. remember this Strength and Speed makes your Dangerous!!!!! Running fast 400's with the volume you are going to be doing wil make those 67's feel like you are jogging...so 69+69 is 2:18...4:36...9:12..13:48 if my math is right Always train/prepare faster than your race pace while running the your intervals. So in reality