5k time way too slow compared to 800/mile, need advice please

What are you running for a first mile in your 5K attempts? How quick are your tempo runs and intervals?

I was doing my tempos in 650 pace or so. My intervals were mixed. I did one workout of 800s with all under 3 with a few minutes rest in between (did 6), mile repeats were around 6 flat or a little over with a few minutes rest, quarters around 80 with few minute rest, 200s were 40 or under with 200 jog between.

I have only done 3 or 4 tempo runs over the past few months.

You need more miles within 1min of goal race pace. Youm are training too slow.

xrunners wrote:

You need more miles within 1min of goal race pace. Youm are training too slow.

should I start those now during a near peaknig phase or wait until I go through a base again for the spring? how long would those runs be? how often?

You are showing a major lack of endurance between 800 and 1500m so I am not surprised that you don't run a great 5k. The fact that you are running at 9+ for all of your easy runs also suggests a major lack of endurance. At your level I wouldn't focus a lot on intervals. Do some short stuff to get used to running faster but tempos in my experience will help you more at getting used to running at a fast pace. You can gut out a hard 800/mile interval. It is a lot harder to gut out 20 min at 5k pace+30s. Unless of course you enjoy intervals.

What is your height/weight?

shoe size and facial hair?

The reason your 5k time is slower than your 800/mile time is due to the fact that the 5k is roughly 6 times longer that the 800 and roughly 3 times the length of the mile. In order to have a comperatble 5k time to your mile time you would have to run the 5k at a pace at least 3 times as fast as your pace for your race mile. This would be EXTREMELY unusual in the competitive world.

The only real viable option to make your 5k time on par with your mile time it though the inclusion of a crafty course cutting maneuver. Some question may arise at your extremely fast finish time but you just have to maintain your position that you ran a fair and complete race. Make sure you have a crafty lawyer on hand to fight the protests.

Good Luck.

Just keep running 5k races and your times are bound to drop. With your speed and mileage it is just a question of time and I would predict not long either.

White Noise wrote:

What is your height/weight?

5'10, 155

Veteran sub 18 wrote:

Just keep running 5k races and your times are bound to drop. With your speed and mileage it is just a question of time and I would predict not long either.

I am going to try a time trial tomorrow to see if I am any faster yet. Thanks.

mikez78 wrote:

xrunners wrote:

You need more miles within 1min of goal race pace. Youm are training too slow.

should I start those now during a near peakning phase or wait until I go through a base again for the spring? how long would those runs be? how often?

can anyone give specifics here?

Like the guy said, you aren't doing enough running near your 5k race pace, and doing 3 miles worth of intervals isn't going to get you there. Instead of 2 interval workouts, do 1 tempo run per week, varying between short and medium length tempos (meaning do like a 25 minute tempo run one week, do a 40 minute tempo run the next). Adjust the pace on the 'tempo scale' accordingly. In your other workout, do 5 miles worth of intervals, 5 x mile, 8 x 1k. They don't have to be at goal race pace, just current fitness or if you want to make it more aerobic, between current fitness and short tempo pace.

In essence, you are doing too much short speed and aren't working your endurance enough. You said you were at 60mpw in the summer, what about now? And how long is your long run?

And yes, start doing that tempo workout and the other endurance things now.

Incorporate some threshold runs and progression runs. Drop back to not more than 1X week at race pace, and stick to longer reps (1000s to 2000s).

Here's a sample:

4-6 weeks

1 threshold run (3 to 4 miles at low 6 min for you)

1 progression run (starting at your 9 min, but getting faster as you go so your last mile or two is pushing toward threshold)

1 set of strides or fartlek (alactic speed), but just keep it short and light

next 4-6 weeks

Incorporate race pace sessions, starting at your 20 min pace, and then progressing more toward your goal pace

Alternate between a strides/200s/400s (up to about 2K) at mile pace one week, and a tempo run the next week

Keep doing long runs or progressions about once a week

By this point you should be fairly race ready--mix up distances between 1 mile and 10K. See how it goes.

Snakedoctor09 wrote:

Like the guy said, you aren't doing enough running near your 5k race pace, and doing 3 miles worth of intervals isn't going to get you there. Instead of 2 interval workouts, do 1 tempo run per week, varying between short and medium length tempos (meaning do like a 25 minute tempo run one week, do a 40 minute tempo run the next). Adjust the pace on the 'tempo scale' accordingly. In your other workout, do 5 miles worth of intervals, 5 x mile, 8 x 1k. They don't have to be at goal race pace, just current fitness or if you want to make it more aerobic, between current fitness and short tempo pace.

In essence, you are doing too much short speed and aren't working your endurance enough. You said you were at 60mpw in the summer, what about now? And how long is your long run?

Those suggestions make a lot of sense. I should add the tempo even while I am attempting to peak right now for a few races?

I am only doing 60 mpw per week because I shortened my long, daily runs and got rid of the morning runs (was doing doubles) after a number of people suggest I cut back while tapering/peaking and then put the miles back in starting in December when I rebuild a base.

and thanks snake and others, really appreciate the much needed help

I meant to say I am only doing 30 mpw now not 60

I am posting at work and at home, two different computers and just realized I am logged in with two names, sorry. I am mikez78 too.