19:00 min 5k

Brody wrote:

Ok I am 14

My best 5k is a 19:49

I can run a 5:30 mile and can't break 19:00

My endurance is not the problem because I can run a half in an 1:30:00

Any suggestions as to how I can get faster in the 5k since I am a freshman and Xc is approaching.

My suggestion is to train to improve your mile time. Having a faster mile, say 5:15, will make 19 minute 5k pace feel easier.

I would do 2 interval sessions per week and 1 800m time trial or similar. Session 1 could be 10 x 200m at close to mile race pace or faster, 200 jog recovery. Session 2 could be 6 to 8 x 400m. 800m time trial at best effort. Other days, easy running for 45 minutes to an hour. No long runs.

jakethefake wrote:

There are guys who run the mile in 5:00 who can't break 19, and there are guys (mainly women) who barely can break 6:00 and can still muster out at 19:00 5k, it just depends on your training and genetics.

Say what? Guys who run the mile in 5 flat can't break 19? C'mon man...someone is pulling your leg. A guy who can run a 5 min mile is going to have a decent amount of aerobic capicity to get to that point. A 19 min 5K pace is about 6:08. So, your 5 min miler just has to run a about one (1) minute slower than his mile time for only 3 consecutive miles...a cakewalk for your 5 minute miler. 😉

Thanks so your saying do one 800m trial each week or just do one to see where I am at?

Brody wrote:

Thanks so your saying do one 800m trial each week or just do one to see where I am at?

Each week. Or maybe alternate with a hard 3k tempo run. 800 week 1, 3k week 2 etc

I'm 16yrs old. When I was 15 (freshman) my 5k pr was 21:54 after starting at 23:05 that season. In outdoor track my 1st mile was 5:37, so I'd say during XC I was probably capable of a 5:35 ish cause I was in better shape at the time. i got my mile down to 5:11 ghat season. Over summer I ran about 30mpw, and got my 5k down to 18:47.

Also after I ran the 5:11, about a week later I ran 21 flat (which was a pr at the time).

My point is a 5:30 or 5:20 or whatever doesn't nevessarily mean sub 19. In my opinion, sub 19 is much harder than a 5:20, for a highschooler because we are undeveloped aerobically.

For reference, I ran a 4:57 while sick during track, and then 2 weeks later I ran a 19:29 in a local 5k.

Run 30+ mpw over the summer and I bet you go sub 19. Good Luck.

Ok thanks

Thanks

You could probably run a 17min tbh if you really push it, set your pace at 5:40, speed up at the end if you got anything left, 19 would be cake, 18 with average effort

Without knowing too many details, my guess is that you lack specificity in your training and/or you are pacing your 5k races poorly.

Try doing a few workouts at race pace, wherein, you make it a priority to start slightly slower than race pace, and finish slightly faster than race pace.

Example workouts:

6 x 800m @ 5k pace, with a 90 second jog recovery

5 x 1k @ 5k pace, with a 2 minute jog recovery

4 x 1200m @ 5k pace with a 2:30 jog recovery

Note: Don't overdo it with these workouts though, as there are diminishing returns with constant vo2 max workouts. Maybe just do 1 of these workouts a week for 3 weeks before the start of your season.

Way to bring back the 11 year old thread! Lol

my best timed mile was a 5:58 but I got an 18:58 at my state xc meet so, 5:20, if you got alright endurance you're chillin

my best timed mile was a 5:58 but I got an 18:58 at my state xc meet so, 5:20, if you got alright endurance you're chillin

I doubt 20 miles at 6:30 would make someone run 17 minutes. Why would it? That's marathon pace.

I do 30 miles of easy jogging and a 5k specific workout. Mid 30s.