Workouts to suggest sub 15 minutes for 5km

he already said he went 14:45 for 5km. so yea you;re in shape to go within 15 secs of what you just ran.

I've known several 14:50-15:10 5k runners who could not complete these workouts you guys list.

asfsf wrote:

I've known several 14:50-15:10 5k runners who could not complete these workouts you guys list.

Including my one (but if you can complete eat you know you can do the time)... the reason everyone is different and predictor sessions are a waste of time. The only useful indicator is comparing a previous session you did when you know you were in xx shape

But I'm pretty much wasting my time as there will be about 500 predict my time sessions in 2011

The only decent one last year was that guy who offered a prize

ukathleticscoach wrote:

asfsf wrote:

I've known several 14:50-15:10 5k runners who could not complete these workouts you guys list.

Including my one (but if you can complete eat you know you can do the time)... the reason everyone is different and predictor sessions are a waste of time. The only useful indicator is comparing a previous session you did when you know you were in xx shape

But I'm pretty much wasting my time as there will be about 500 predict my time sessions in 2011

The only decent one last year was that guy who offered a prize

...this thread isn't about predicting the guys time, he is asking for suggested workouts...

I will start doing some quicker stuff but today I did:

2k, 1k, 2k, 1k, 2k off 55 seconds 200m jog recovery.

I ran 6.02, 3.02, 6.03, 3.03, 6.04

Again... I think I'm still not quite in sub 15 minute shape despite a few people saying I am.

I have ran sub 15 minutes before but that was a while ago and I did not keep a log of my training.

Thanks again.

Dude, enough with the act. You just did 8k worth of running at just above 15-flat pace with short recoveries. You should be able to break 15 if you have any mental toughness at all. Stop doubting yourself and get out there and do it. Good luck.

Spare Me - I appreciate your comments and i will from now on, start believing I can break 15 mins, your post is the kick up the butt I needed. Thanks again.

keeno wrote:

I will start doing some quicker stuff but today I did:

2k, 1k, 2k, 1k, 2k off 55 seconds 200m jog recovery.

I ran 6.02, 3.02, 6.03, 3.03, 6.04

Again... I think I'm still not quite in sub 15 minute shape despite a few people saying I am.

I have ran sub 15 minutes before but that was a while ago and I did not keep a log of my training.

Thanks again.

That session is spot on. With a 200m recovery also, you couldn't be any closer to the race itself.

Providing the course is a flat, fast enough course, you'll hammer 15:00.

Psychologically, you'll be fearful to not break 15:00, but fear is a great motivator.

Go out and get it!

Thanks guys

Yesterday did 1 mile (4.41), 3 mins recovery, 4x400m off 75 seconds, (200m jog) in 68, 69, 67, 68, then 200m jog recovery, mile (4.46), 3 mins recovery, 4x400m off 75 seconds (200m jog), 66, 68, 67, 64.

Looking forward to it now.

Yep defo sub 15 minute pace!

really? 15.25 at best.

'...this thread isn't about predicting the guys time, he is asking for suggested workouts...'

Same bloody thing

It looks like you're well on track, keep up the good work. When is the race?

yes, when is the race? we need to know?

also, why not just pull a Quenton and time trial it a week before the race

If racing in 1 week, 10 days, I would suggest doing

2 miles @ goal race pace (9.36/15 min pace), lap jog, then 3 x 1km at slightly quicker than race pace (off 90 seconds jog), aim for 2.55 per KM.

Good luck.

hey what sort of pr's in other events would you say suggest sub 15 as a strength based runner with below average speed?

I got this off McMillan:

1500: 4:01

3k: 8:36

8k: 24:43

10K: 31:10

Those are just rough estimates. You can probably add a couple seconds to the 15 and 3k if your endurance is your strength as a runner. You would need to be under 4:10 and 8:45 at the BARE minimum, probably under 4:05 and 8:40 for any realistic chance. What are your current PRs?

thanks for the reply. I've run 2:04 in the 800, 4:28 in the 1600, and 9:22 in the 3200. Havent run a competitive 5k before, my school didnt have and xc program. I don't think i'm sub 15 yet, but just sort of wondering what i should be looking for in other events to signify that i am ready.

bump on time indications