5k OUTDOOR ADVICE:goal sub 16 minutes

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  • registered

    kobron2481

    Member since 10/19/2012.

    20 posts. Last post 11 years ago.
    11 years ago 03/05/2013 12:49pm EST

    indoor season i was on about 45-50 miles per week and had only 2 chances for the 5k and went from 18:10 to 17:30.i would ready appreciate the advice..thank guys...an example of the workout types i did during indoor season was 5x1000m with 2 minute jog inbetween..

    2:40-3:26

    2:38-3:23

    2:42-3:24

    2:40-3:23

    2:34-3:17

    14x400 with 200 meter job inbetween

    73-81-79-81-80-79-78-79-77-77-77-75-76-72

    PR's in highschool:

    400(53)

    800(2:02)

    1000(2:42)

    1200(3:20)

    1600(4:35)

    3200 indoor(10:06)

    5K cross country(17:20)

    8K cross country (28:48)

  • )*&Y HP^$R

    Anonymous Poster

    11 years ago 03/05/2013 12:53pm EST
    re: kobron2481

    I don't understand this workout

    2:40-3:26

    2:38-3:23

    2:42-3:24

    2:40-3:23

    2:34-3:17

  • crazy raisin

    Anonymous Poster

    11 years ago 03/05/2013 1:14pm EST
    re: )*&Y HP^$R

    )*&Y HP^$R wrote:

    I don't understand this workout

    2:40-3:26

    2:38-3:23

    2:42-3:24

    2:40-3:23

    2:34-3:17

    The first number is the first time that he blasted for the first rep and the second number is the time he dragged himself through for the last rep, the rest of them being in between.

  • br0ski

    Anonymous Poster

    11 years ago 03/05/2013 2:09pm EST
    re: kobron2481

    Your inconsistency in workouts is most likely a reflection of your overall training. Inconsistent. Try to run your 5 x 1k workout and hit 3:15 for each rep with 1 minute rest (standing). Work that down to 3:10 by outdoor and you will be in shape to run sub 16.

    Also make sure your regular runs are consistent running 6-8 miles each day at 7 minute pace. Long run 10 miles trying to get faster each mile (progression run)

  • registered

    kobron2481

    Member since 10/19/2012.

    20 posts. Last post 11 years ago.
    11 years ago 03/05/2013 3:18pm EST
    re: crazy raisin

    Sorry about that...I came through the 800 for the first numbers and second number is the 1000 time in total

  • registered

    kobron2481

    Member since 10/19/2012.

    20 posts. Last post 11 years ago.
    11 years ago 03/05/2013 3:21pm EST
    re: br0ski

    Sounds good and my longruns are like you said also..yea most of my workouts consist of jogging Inbetween cause I'm comfortable with that...I barely used to stand Inbetween repeats

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