Sub 15 5k thread

too many hard days.

you need more easy days.

at most 2 tempo runs a week. you are doing 2 tempo runs in ONE day.

yoyoyomama wrote:

too many hard days.

you need more easy days.

at most 2 tempo runs a week. you are doing 2 tempo runs in ONE day.

wel he's certainly taking a Coe approach. OP, if what you are doing has worked so far, no reason to believe it won't continue to do so. Always keep in mind the ways you will expand your training--in this case, adding more easy miles. But you can also change things up too.

It might be helpful to add in a long run one of the days also. It'll help develop a good base and allow you to stay strong through the 5k. It helps to have the long run make up 20% - 25% of your total weekly mileage so you could be looking at a long run of 12 - 14 miles.

Just one opinion

I'd like to know how you managed to improve 4 minutes in less than a year? That's pretty damn impressive

t...r...o...l...l...

Currently in 17:20 5k shape - looking to break 15 by the end of the year - any tips or advice from the letsrun crowd?

What exactly do you do for mobility work?

its obvious this guy is on EPO. that kind of improvement over such a short period of time is just not natural.

How old are you?

I ran those times last year in basketball shoes, until a friend finally told me about running shoes, and plus I ran those runs for fun. I got serious during the fall of last year, but I had a hard time giving the effort though.

Do you do any warm up for those 5:50 and 5:20 paced runs?

I ran 20:28min(17yrs old) in my very first 5k road race in July(2009) and got it down to 18:15 in Oct(2009). In winter I maxed at 70mpw all easy running.After track ran a 15:57 5k(time trial) on the track at 100%effort. I need a take if this would be ok of what i'm doing now to peak in December.

Mon AM-4miles easy,PM-6miles easy+mobility work

Tues AM-6miles @5:50pace,PM-6miles @5:50pace+easy weights

Wed-(same as Mon)

Thurs AM-6miles @5:50pace, PM-easy plyometrics

Fri AM-(same as Mon)

Sat AM-3miles @5:20pace, PM-9miles @6:00pace

Sun-off

TOTAL-60miles, 30easy, 30quality

I've kind of emulated my progression like the periodization calendar in Peter Coe's WINNING RUNNING book. So I'll work up to 90mpw including the 30extra easy miles til Dec

I need to know if this is safe if I stretch everyday and do all the other little things? I would really appreciate your take on this.[/quote]

Sorry guys about the typo error. I meant I ran those times in 2008 (i wish i could DROP 4MIN IN ONE YEAR!!. I was half sleep when I posted this last night lol. but my schedule is correct though.[quote]gellofel wrote:

This is all bullshit...How is your PR a 15:57 in the 5k....but every saturday you run a 3 mile in 16 flat?? then another 9 at 6 min pace...That doesnt make much sence. And on tuesday you run 12 miles at 5:50 pace...are you kidding me!?! Saturday is suppose to be a long run day...but you run the same mileage on saturday that you do on tuesday...why? And your long run is only 11 mins (2 miles) longer than your regular runs

If you run

10 miles

12 miles

10 miles

6 miles

10 miles

12 miles

Wheres the long run....?

If your running 60 miles a week at an average of 5:55 pace...i dont see how you only run a 15:57

So all in all....TROLLLLL!!

an actual runner... wrote:

This is all bullshit...How is your PR a 15:57 in the 5k....but every saturday you run a 3 mile in 16 flat?? then another 9 at 6 min pace...That doesnt make much sence. And on tuesday you run 12 miles at 5:50 pace...are you kidding me!?! Saturday is suppose to be a long run day...but you run the same mileage on saturday that you do on tuesday...why? And your long run is only 11 mins (2 miles) longer than your regular runs

If you run

10 miles

12 miles

10 miles

6 miles

10 miles

12 miles

Wheres the long run....?

If your running 60 miles a week at an average of 5:55 pace...i dont see how you only run a 15:57

So all in all....TROLLLLL!!

Yea this is too hard. I didn't realize those paces were close to my 5k pr. How about this (easy runs 7:30 or slower pace+mobility work 4 times a week

Mon am-6miles 6:30pace pm-4 miles easy

Tues am-6miles@ 6:30pace pm-easy weights

Wed am-4 miles easy pm-rest

Thurs am-6miles@ 6:50pace pm-easy plyos

Fri am-4 miles easy pm-rest

Sat am-15miles easy pm-rest

I think this is better and more better right? Cuz i know i'll burn out in like 3wks doing that previous schedule!!

Much Much better...but the thing about summer training...(not that we have much time left, but if you can go into september building a base thas great) is that you cant force the pace. Like, you cant wake up and say okay, 6 miles at 6:30 today. Just go out and run those 6 miles however you feel. If you feel like you can hit them at 5:50 all day, than great for you. But if you wake up and your dead tired...maybe lower the mileage and go slower..Summer isnt about running fast is it? Its about getting a big a base as you can get. Dont get me wrong, I love going out and running a 6 miler closing with a 5:15 last mile...but i dont plan on it, i just feel good because I do good training. And 15 miles is a veryyyyy long wrong...ive never been into that long of a run, but if you wanna get in 15 miles that day, i suggest a 11/4 or a 12/3...but thats just my personal opinion only because i dont like running that far. And you dont need to be doing weights..do core stability. Does Lagat have huge pecks and massive biceps? No, but his core is made of steel. And dont make monday your second long run at 10 miles if two days earlier you ran 15. Hope everything goes well!