17:30 5k to sub 16:00 5k possible?

You can get there eventually I think. Im in the 16s and your mile and 800 times are faster than mine. Im in my mid-20s though. I think you just gotta take it one step at a time and take a long term approach. keep running and progressively increase mileage yr to yr, CONSISTENCY, some speedwork... periodization, compete, & see what happens and i think you'll eventually be there...whether that's in like a year or 5 years i cant tell but i think you can be there...Good luck

Lindgren wrote:

Absolutely it is possible.

1. Find a hill 400 meters in length, do repeats until you drop. Press the anaerobic threshhold. Hills, hills, hills.

2. Throw garbage milesout the window, make every step matter and count; cut the mileage down and increase the intensity.

3. 1200-1400 meter repeats; start doing them, start doing 600-800 meter repeats with 3 minutes rest. Push push push and force your body to compensate for exhaustion, oxygen debt, be strong.

4. eat, sleep, get your diet adjusted appropriately.

Advice, 500 miles, 1000 miles, 10000 miles over the summer does not mean crap. Quality over quantity. Shorten your mileage and start training like a 15 minute 5k runner.

obviously this guy's trolling. DONT listen, only thing he may be right on is training to make your logs pretty not a good idea. listen to your body & train more not for the sake of training more but to race faster...what he could be right on is that if you go out and run a lot you gotta let your body adapt to it as training wont work without adaptation. but obviously you should go out and run a lot more.

Hey, I was searching a blog for sub 16 5ks and saw that you had a training plan that brought runners from 17:30 to sub 16's. I am currently running low 17s and high 16s and was wondering if I could get a training schedule to increase my times to my goal. Thanks.

- Kevin

e.mail (because don't have a blog profile) is

kbrown8456@gmail.com

what is wrong with Lindgren's suggestion?

Year-to-year progression for a not very talented guy (me) that has more speed than endurance. Was obviously pretty lazy during the winter months. Ran in a program that emphasized lots of interval work, fartlek and long, slow distance on easy days. Only started doing tempo runs senior year and think it really helped. Also helps a lot to run with really talented guys that are also dedicated. First 3 years I ran with really talented guys that had no motivation to train hard.

Freshmen year:

Weekly mileage – June through October: 50

Weekly mileage – November through January: 20

Weekly mileage – February through May: 40 (doing 400 workouts mostly)

400 – 56

800 – 2:12

1600 – 4:53

3200 – 11:10

4800 – 17:15

Sophomore year:

Weekly mileage – June through October: 80

Weekly mileage – November through January: 20

Weekly mileage – February through May: 50

400 – 55

800 – 2:08

1600 – 4:48

3200 – 10:50

4800 – 16:48

Junior year:

Weekly mileage – June through October: 80

Weekly mileage – November through January: 20

Weekly mileage – February through May: 60

400 – 55

800 – 2:03

1600 – 4:42

3200 – 10:20

4800 – 16:20

Senior year:

Weekly mileage – June through October: 90

Weekly mileage – November through January: 20

Weekly mileage – February through May: 60

400 – 53

800 – 1:59

1600 – 4:30

3200 – 9:58

4800 – 15:20

Bump!

a experienced coach wrote:

hey im willing to give you a training plan if you want one. i have gotten guys from 17:30 to sub 16 in one year so why not

Can you give me a training schedule to build me up to 55 mpw?

I really want to break 16 this year?

Im at that same spot. training plan?[

Lindgren wrote:

Absolutely it is possible.

1. Find a hill 400 meters in length, do repeats until you drop. Press the anaerobic threshhold. Hills, hills, hills.

2. Throw garbage milesout the window, make every step matter and count; cut the mileage down and increase the intensity.

3. 1200-1400 meter repeats; start doing them, start doing 600-800 meter repeats with 3 minutes rest. Push push push and force your body to compensate for exhaustion, oxygen debt, be strong.

4. eat, sleep, get your diet adjusted appropriately.

Advice, 500 miles, 1000 miles, 10000 miles over the summer does not mean crap. Quality over quantity. Shorten your mileage and start training like a 15 minute 5k runner.

And that is how you ruin a young runners chances of not getting hurt and having a long career...

I know this is from 5-6 years ago, but I was wondering if it were possible if you could help me make a training plan for this outdoor track and following xc season. My PR in the 5k is a little slower (18:15), but I would like to break 17:00 this 2016 xc season. The most mileage I've done in a week (ever) is 30 miles (during peak XC season). It's pretty far-fetched, but I would also like to break 10:00 in the 3200 this 2016 spring season. I'm willing to work, but not burn out, peak early, nor injure myself, because I'm a disciplined runner.

a experienced coach wrote:

hey im willing to give you a training plan if you want one. i have gotten guys from 17:30 to sub 16 in one year so why not

I know this 7 years after you posted this but wondering if you still had the program or a similar one, thanks.

That sounds awesome! I've got myself down from 17:50s to 16:50s in a year but I have certainly started to struggle recently.

Hi I know that it has been a long time since you last commented about this particular 5k runner, but I was hoping that maye you could provide me with a workout plan so that I can run 17-17:30. My current time being about 17:58. Thank you for taking the time to look at this.

My son went from running 17:12 sophomore year running 20 miles/wk to sub 16 junior year with summer training peaking at 50 miles/wk with some fatleks, tempos, and hill sprints in the mix. Up that mileage and work in some speed but don't burn yourself out early.

It is possible I am a freshman and I have a 17:30 you can by at least your senior year. do at least like 40-50 miles a week.

Your mile time is a pretty good one. I have a 5:00 minute mile.

also my 800 is about 2:15 but again i'm a freshman.

But like I was saying It is possible to get a 16:00 because there is a junior on my team with a 15:59, also a senior has a 15:23 so my team be fast people.

It ′s possible, try once a week 20 x 400s rest to 120 bpm.

a experienced coach wrote:

hey im willing to give you a training plan if you want one. i have gotten guys from 17:30 to sub 16 in one year so why not

Still offering 11 years later?

Sub 16?

How about sub 15.xx?

Double your mileage, it's a joke.