Sub 15 5k training

ncaaboundsub15 wrote:

32x400 with a minute rest at 68-70 average, a 6 mile tempo at 5:30 pace on a slow course and an 18 mile hilly long run every week. I've been doing good core/strength workouts and hitting 75-85 miles per week. Is 6.5 weeks of this going to be enough to break 15?

Doing CRAZY amount of 400´s with a minute rest won´t be an optimum, you need some longer high end work, with variation of pace. Variation between 3k-10k paces, short active recovery is best. Long hills could be used occasionally too, if possible. Use build up races too, don´t imagine that you will be at your best in the first race. I would bump up the mileage a bit if possible, depending from your background.

But it´s impossible to say how fast you could be. In 6,5 weeks you don´t make miracles.

what do you personally think you could run for 5k right now?

i think you're looking good to go sub 15 in 6+ weeks. you're working pretty hard and i know many hs'ers who go 15:30 off much less training than what you're doing. granted i know sub 15 is a different ballpark, but i also know a few guys who run 50 miles a week and aren't putting the mileage like you are, and they have broke 15. obviously everyone is different.

your long run is long, but i am sure its making you quite strong. try to lower the tempo pace a bit, maybe 4-5 miles at 5:15/5:20. that would be good.

and i agree, i dont think the 32x400 is really that smart. either do less (highly recommended) and/or give yourself a bit more rest if you're gonna stick with shorter repeats.

throw some 1k repeats in

ncaaboundsub15 wrote:

I'm doing 32x400 with a minute rest at 68-70 average

Is this a joke?

I don't know anyone slower than 14:40 who could do this workout.

I haven't raced in quite a long time. I took a season off of racing and just trained. I feel good in workouts and I feel strong, but I didn't know what workouts sub-15 guys do.

I'm thinking about incorporating 1k's in every other week. Like 4x400 4x1000 4x400 4x1000 around 70 pace with 60-90sec rest.

800 dude wrote:

"32 x 400 @68-70 with 1' rest"

Is this a joke?

I don't know anyone slower than 14:40 who could do this workout.

I thought exactly the same. I can run sub 30 for 10 K and this workout would be pretty intense for me. Try to do more endurance training and less "balls-to-the-wall"-workouts. You will crack 15 pretty easyly!

ncaaboundsub15 wrote:

I'm thinking about incorporating 1k's in every other week. Like 4x400 4x1000 4x400 4x1000 around 70 pace with 60-90sec rest.

I agree with above. Anyone who can do a workout like that should be looking to run in the mid-14s. Maybe you should reevaluate your goals.

For your track workout I'd recommend doing 3-5 miles worth of repeats, incorporating a range of distances and paces. Obviously you'll want to hit a lot of 5k pace work, but also get in a fair amount of tempo pace, 10k pace and mile pace, and occasionally even faster than mile pace. A couple examples I just came up with off the top of my head:

-4x(4x400) at 5k pace with every 4th 400 at mile pace

-2x1200, 3x800, 4x400 starting at 10k pace and working down to a little faster than mile pace

-2x(1600,1200,800,400) at 10k pace down to mile pace

Pikachu wrote:

800 dude wrote:

"32 x 400 @68-70 with 1' rest"

Is this a joke?

I don't know anyone slower than 14:40 who could do this workout.

I thought exactly the same. I can run sub 30 for 10 K and this workout would be pretty intense for me. Try to do more endurance training and less "balls-to-the-wall"-workouts. You will crack 15 pretty easyly!

Pikachu

Come back to posting on the Sunday Racing and Training thread

Dude I have run 14:40 and did like 50-60 mpw and those workouts seem like a little over he top, I did lots of fartleks on trails at about 4:50 pace at max and most of my mileage was about 6:00-6:30 pace