Trying to go sub-16 for 5k - anyone in the same boat? Any tips?
Trying to go sub-16 for 5k - anyone in the same boat? Any tips?
Run fast and keep turning right.
That would be very hard, maybe try it on a bigger vessel like a ship
Been there, done that. What is your current PR? Current training? Hard to give tips when I know nothing about you.
Go out in 5:00-5:05. Train yourself to run even. I went out in 5:05 when I first ran sub 16 (15:51).
DJ what is your e-mail and would you pay to run sub 16?
In collehe this is what I did more or less for 5 months to drop from 17:03 to 15:54:
1) 50-60mpw is necessary, 70 better with long run weekly (13-16miles)
2) tempo runs @ 5:45-6:00 for 5-6miles (HM pace)
3) 1km reps @ 5km goal pace with short rests (e.g., 5 X 3:10 with 2min rests)
4) Some faster running, e.g., 10-12 X 400m @ 70-75sec, or 5 X 800m in 2:20-24 with 3min rests
5) race often during season at 1500-5000m/5km and get in a few 8-10km races too (in lieu of track work)
I was in a similar boat not too long ago. I actually did really comparable training to @Once a decent runner. I upped my miles to an average of 70 per week for 8 weeks, 12 weeks total training (with two weeks to get to that volume and a two week taper.) Each week I ran eight times (one double), an interval workout (generally consisting of 800-2k reps, totalling 4-6 miles), a tempo or long rep workout (ten miles med, 5 mile tempo, fartlek with the easy segments still at a fast pace), and a long run. I'd structure it as follows:
m-8
t-10 Workout (e.g. 5*mile with 1:30 rest in 5:30-40)
w-8
r-10
f-10/4 (with a tempo in the am and shakeout in the pm)
s-8
S-14
I've known people who have taken much less to break 16, and there are probably people who it would take much more, but that is more or less what I did right before I broke it.
oh also worth noting: I ran my easy day VERY easy. 7:30 pace at the max, to get the recovery, and be able to work really hard on workout days.
Yeah, how about this. Start running at a pace that brings you in just under 16 minutes. Continue doing that for just under 16 minutes. Done. What the hell kind of tips can somebody give you?
Once a decent runner wrote:
In collehe this is what I did more or less for 5 months to drop from 17:03 to 15:54:
1) 50-60mpw is necessary, 70 better with long run weekly (13-16miles)
2) tempo runs @ 5:45-6:00 for 5-6miles (HM pace)
3) 1km reps @ 5km goal pace with short rests (e.g., 5 X 3:10 with 2min rests)
4) Some faster running, e.g., 10-12 X 400m @ 70-75sec, or 5 X 800m in 2:20-24 with 3min rests
5) race often during season at 1500-5000m/5km and get in a few 8-10km races too (in lieu of track work)
Looks like a really good recipe to me.