17:XX on whatever miles/week is my goal and I'm looking for some help. I don't care how many miles.
I'm currently at 24:XX running ~40 m/week and I want to get into seriously good shape. I know I can do more, but the cookie cutter crap online isn't working and I don't have a coach.
Repeat this cycle:
20min tempo/30 min easy day/30 min easy day
Take a day or two off within every two week period
Do at least 5 fast 50m strides after every run
When you say tempo, do you mean 1/2athon pace?
"Tell me how to run a 17:XX 5k on XX miles/week"
Try X = 5
Body parts are nice wrote:
Repeat this cycle:
20min tempo/30 min easy day/30 min easy day
Take a day or two off within every two week period
Do at least 5 fast 50m strides after every run
Crap
So, 17:55 on 55m/week. Structure of the workouts?
I have been running time, not distance. But, I'm happy to change if that makes a difference.
Serious RR Guy wrote:
17:XX on whatever miles/week is my goal and I'm looking for some help. I don't care how many miles.
I'm currently at 24:XX running ~40 m/week and I want to get into seriously good shape. I know I can do more, but the cookie cutter crap online isn't working and I don't have a coach.
You get what you pay for! How old are you and what are your best times?
ukathleticscoach wrote:
Body parts are nice wrote:Repeat this cycle:
20min tempo/30 min easy day/30 min easy day
Take a day or two off within every two week period
Do at least 5 fast 50m strides after every run
Crap
That's not crap. That will give him a good enough base to run a good time. I used that program for a base period and after a month of 5k work, I ran 14:45. It's a simple and flexible plan.
How long have you been running 40mpw?
Oops
On the 30 min easy days...
It's supposed to be:
30min easy in the AM
30min easy in the PM
(a double)
Dude, let me break it to you...
17:XX for a 5k fvcking sucks, and if you aren't even breaking 24 minutes now, you are hopeless. I ran 17:XX in 6th grade off of no training at all. I can beat you by over ten minutes in the 5k. That is depressing me. You depress me.
I know that is mean, but someone has to give it to you straight.
Go find another hobby.
I don't think you can run XVII:XX on only XX miles per week.
iojzdf_(*^ipur wrote:
How long have you been running 40mpw?
Is he running 40 miles or 40 minutes per week? I think it's minutes.
Gaius Cornelius Tacitus wrote:
I don't think you can run XVII:XX on only XX miles per week.
That was funny. Thanks for the laugh
I've been at ~ 40 miles/week for 2 months.
When I said I was running by time, I meant that when I run I run for a set period of time and am hitting ~40 miles.
I know I am slow, but I really want to improve.
36 years old. 5'9" probably ~150lbs.
Dropping from a 7:50 mile pace to 5:30 is a huge jump but not impossible. I went from 27:xx to 20:xx in 3 months when I first started running at 28, the only difference is I ran that 27:xx on about 6 miles a week (jog 2m x 3). It took a little work to get to 18:xx but I'm still only around 35-40 mpw. I'd say you're chances are slightly above hopeless and way under maybe.
All above posts missed the real answer.
X = 0
17:00 on 00 miles per week. This cannot be mathematically beat.
Drop down to 30 miles, do some Fartlek 3 min fast 1 min slow.
And set a realistic goal - how about breaking 20min?
Thanks, Keny. That is helpful.
I'm pretty sure I asked for information how to get there, not why or what the probability is that I won't/can't.
Maybe this will help?
I have 3 workouts (intervals, hills, and long run) and around 6 short to medium length runs per week. I run the intervals at my 5k effort and the hills are all out effort. All the short to medium length runs are by effort as well. This comes out to be around 40 miles/week if I don't miss any runs.
What part of this looks like trash? Other than the 24:XX 5k?
Should I run tempos every 4th day, like Body parts are nice said?
Its all about progression. You aren't ready to train for a 5K or run 40 miles per week. You need to learn correct running form and strengthen your leg muscles.
Goal #1 should be to improve your 400m time. Buy some track spikes and watch some videos on Pose running. Take 2 months and train like a sprinter. Don't worry about endurance, you need speed. Run your hills and intervals as fast as you can without having form breakdown and take full rests. You need to try and get down to at least below 70 seconds in the 400m.
Typical Week:
M - 1mile warm up, 6x100m hill sprints, 2mile cool down
T - 3 miles easy
W - Off
Th - 1m wu, 6x200m on track (full rest between ea.), 2mile cool down
Fri - 3 miles easy
Sat - 5 miles easy (do 20min of plyometric leg exercises afterwards)
Su - Off
Total: 19 miles per week
You can increase the number of hill repeats if the workout starts feeling too easy. You can vary your interval numbers and distances, but don't go over 1600m for a total session and over 400m for any one repeat. (ie. 4x400, 5x300, or ladder 100-200-300-400-300-200-100).
After 2 months of this type training you can move on to training like an 800m runner for 3 months. Goal should probably be 2:30. Intervals will start to total 3000m and mileage total should bump to 25mpw. Every other week should be intervals with full rest, and alternate weeks should be intervals with rest equal to time elapsed during last rep (ie if you run 400m in 90s, then take a 90s break between reps).
Next, You'll train like a mile runner for 4 months. Intervals will bump to 4-5K total. Sat. long run should hit 8 miles and total miles per week will be 30. Interval intensity should drop during this period and rest time between reps should match the time it took to run the last interval. Goal should be to run 5:40 in time trial mile.
After these first 9months are complete you are ready to drop the track workouts for 3months and concentrate on upping your mileage slowly from 30mpw to 50mpw. Continue to do your hill repeats and add in some accelerations twice a week.
You will then be ready to do a traditional training plan.