Sub 14:15 5k training

you should probably provide he board with some info about current training and PRs. That kind of stoff.

There's basically just 3 steps you have to take that'll get you there. They are:

1) Just

2) Run

3) Baby

Repeat until success.

I would start with 14:16 training, and turn it up a notch.

90-100 miles a week

workout at 90%-95%

(it's about the consistency of it all, not ONE workout)

Let It Roll.

I'm interested in hearing these responses as well. How long should base phase be and what types of workouts and at what paces should we be doing.

I'm sorry, but we are unable to tell you the incredible secrets of sub-14:15 5k running. The training methodologies are so radically different from sub-14:30 and light years from sub-15:00 running that they would blow your mind. We don't even run, actually.

I'm sorry I can't tell you any more. It's too different, too radical, and too secret.

Way to give a helpful answer asshole. Obviously there are similarities in the terms of mileage and workouts done to achieve each of those time goals (15, 1430, etc) But what pace should these workouts be run at in order to achieve those goals?

If you do a set of 3x1600 what pace should these be run at if you are in 14:15 or better shape. What about 10x400?

Way to completely miss the point, genius.

If you do a set of 3x1600 what pace should these be run at if you are in 14:15 or better shape. What about 10x400?

What's the purpose of the workout? What's the rest? What did you do when you ran 15:00 for 5k? Can you honestly not do the math?

Any helpful advice from people who have done it?

lets see. . . , i think if you can run 3xmile at 14:15 pace with 5 seconds rest. you can run 14:15.

Really? I thought you would be able to run faster with only five seconds rest.

This board is trash nowadays.

Ran 29:10 and 14:10 back in the day

A couple workouts from looking at the old log

8x1000 with 300 jog rest in 2:48-2:50

2x1x2x1 with 400 jog in 9:35, 4:35, 9:25, 4:35

Ran 12-16 400's every couple weeks starting at 65 and working down close to 60.

Almost every week had a 8 mile progressive tempo run starting at 5:30 and working down to 5:00

Sunday runs were 20 miles hitting around 6 minute pace for the last hour.

I went from 14:50 to 14:13 in one race at age 31.

January to March I ran 90-105 mpw with a threshold type workout once per week in January. Then I worked into doing threshold workout and some 10k pace work in Feb/March. I was really aiming for sub 30 in the 10k, but for some reason ran better at 5k.

Here is a typical week:

January:

Mon- rest

Tues- 60 mins/60 mins

Wed- 60 mins/6 miles at 5:10p

Th- 60 mins/60 mins

Fri- 60 mins/60 mins

Sat- 2x3 miles at 5:00p/40 mins

Sun- 2 hrs

Late March:

Mon- 35 mins/65 mins

Tues- 35 mins/8k tempo at 24:45

Wed- 35 mins/70 mins

Thur- 35 mins/70 mins

Fri- 50 mins

Sat- 3x1600 in 4:40, 35, 29/pm 30 mins

Sun- 1hr 40

Ran the 14:13 the week after the 3x1600 workout

Hope this helps!!

Great training and advice, cooker and singles! Thanks for the info!

Thanks for the info cooker and singles. What was your mileage like when you ran 14:50 singles? Was that winter a huge jump in mileage for you or had you been running 90+ prior to that?

Keep the experiences coming.

cooker wrote:

Ran 29:10 and 14:10 back in the day

A couple workouts from looking at the old log

8x1000 with 300 jog rest in 2:48-2:50

2x1x2x1 with 400 jog in 9:35, 4:35, 9:25, 4:35

Ran 12-16 400's every couple weeks starting at 65 and working down close to 60.

Almost every week had a 8 mile progressive tempo run starting at 5:30 and working down to 5:00

Sunday runs were 20 miles hitting around 6 minute pace for the last hour.

I did most of these except slightly slower. I was able to race similar pbs but did slightly slower workouts (maybe 10% slower on everything). Other than that, this is pretty spot on. Only thing I'd add is consistent gym work and find a good race and get stuck in.

You should also be in 4.08 - 4.12 mile shape if you toed the line on the same day as your 5k.

zj wrote: If you do a set of 3x1600 what pace should these be run at if you are in 14:15 or better shape. What about 10x400?

This reminds of something a friend of mine who ran on the great Arkansas teams of the 90s told me. Every year, a new batch of freshmen would show up, and when it came time to start interval work, McDonnell would give them a workout -- say 5xmile or whatever. And someone would always ask, "So, uh, how fast are we supposed to run these miles?"

And the response was always the same: "Well, how fast CAN you run them?"

Don't get me wrong -- I was the same way, I always wanted to know what other people were doing to run certain times and so on. It's always interesting to hear the different approaches, and I hope you get some good info from this thread. But in terms of your own progression, your goal in training should be to run a little faster and a little farther than you did last year. Let your fitness dictate your workouts; don't force workouts at a certain pace based on how you hope to race. If your body is ready to do 14:15-level workouts, you'll do them. If it's not and you try anyway, you'll just set yourself back.

Hold the Phone, thanks for the advice. That makes a lot of sense. It is nice to try and find some marks of comparison though, even though it's more important to focus on a natural progression based on your own fitness level.