go from 17 min to 16 min in the 5k , in 4 months?

excellent but it gets more difficult in the 16 minute range. not many people can do a 5k in 16:00.

I've gone from 24 min 5k to 16 min in 4 months so.....

Trying to deal wrote:

I've gone from 24 min 5k to 16 min in 4 months so.....

No you didn't.

To go from 18 to 17 or under ..what's the best approach to keep it simple????

I"m thinking -

Tempo once week alternating LT / around 20 to 25 minutes with AT for 5 to 7 miles?

Intervals - one week 400's, next 800's, next 1200,s, then mile..start over.......long run 12 to 14 miles...also short hill sprints on ez days when ok..keep pace as high as possible except when tired and doing recovery runs..

How does thi ssound??

bull shit

Trying to deal wrote:

I've gone from 24 min 5k to 16 min in 4 months so.....

Possibilities:

A) The 24 min 5k was your very first race off of 0 mileage + overweight and just ate a couple boxes of twinkies, then you started training seriously and stopped eating twinkies because Hostess quit and now you're running 16 because of it.

B) You're lying.

C) The 16 was on an extremely short course.

D) You're lying.

E) The 24 was on an extremely long course.

F) You're lying.

So, what is it?

It took me about 5 years to go from 16:30 to 15:57. Granted, I had other things going on in life, but my training was pretty consistent and solid.

I ran 19:59 on January 1st and then went 18:38 in mid December same year. 2500 miles or so of training to get there.

Use four months to build a super aerobic base (70% of max heart rate) on hilly trails. Be patient. You will be rewarded.

I went from 18:36 to 15:54 in one season. Mind you it was my first season ever running and I got hooked fast and increased mileage exponentially. It is possible. Anyone who wants to call bs on me and is willing to post up money on it, I will provide legitimate results documenting it since there are always doubters.

I went from 1711 to 1617 in a year. Mostly because I developed as a runner. So just run the miles, do tempos, some track workouts, some hills, long runs etc and you will get there. The key is consistent training.