Sub 14:45 5k training

A week for me is usually:

Monday: 7-8 at 6:10-6:25, usually close the last mile in under 6:00

Tuesday: Tempo or longer intervals, 8-10 for the day

Wednesday: 6-8 at 6:10-6:25, strides or 4x200 in 30-30

Thursday: 4-6 at 6:10-6:25

Friday: Tempo or intervals, 8-10 for the day

Saturday: Long run of 10-12, averaging 5:50-6:15

Sunday: Off or 4-6 at 6:10-6:25

For me,

Mileage at 70-80 mpw

5xmile at 4:45-5:00

Short tempo (3-5 miles) at 5:10-5:20

Long tempo (6-9 miles) at 5:20-5:30

Long run 16-18 miles

For those workout times, would you say you roughly progressed through those ranges as you got closer to 14:45. So for example you were doing 5:00 for miles repeats when (if) you were in 15:00+ shape and then progressed to 4:45 as you progressed?

Or were you doing cut downs from 5:00 to 4:45 in the same workout?

I'm just trying to get a sense if those paces/workout times are for a current fitness of 14:45 or are for leading up to a 14:45.

I have similar goals for this spring. I do most my workouts on feel, but it still would be nice to now some general time ranges I should aim for, to keep everything honest.

Make sure to include a 3 hour run. Bekele does them.

I have been doing 4-6xmile at 5:05-5:15 with :60 rest. What rest do you do for that workout?

I can't handle over 60 mpw, if I went up to 70 I would be injured in just a few weeks

hitmonlee wrote:

Make sure to include a 3 hour run. Bekele does them.

lol!

5x1k at goal race pace is a good 5k indicator

10-16x400 at 70 with :60 rest

5xmile at 4:45 with 2:00 rest

2x2mile at 9:30-9:40 with 4:00 rest

i think you should do at least one 5+ hour long run per week. antony kurpica does them and hes pretty good you know (leadville trail 100 winner etc dont have the time to count them all)

Flacko wrote:

A week for me is usually:

Monday: 7-8 at 6:10-6:25, usually close the last mile in under 6:00

Tuesday: Tempo or longer intervals, 8-10 for the day

Wednesday: 6-8 at 6:10-6:25, strides or 4x200 in 30-30

Thursday: 4-6 at 6:10-6:25

Friday: Tempo or intervals, 8-10 for the day

Saturday: Long run of 10-12, averaging 5:50-6:15

Sunday: Off or 4-6 at 6:10-6:25

I would only make two slight changes:

take the Tuesday run out to 13 or so on the tempo/longer intervals, helping build up your capacity. On Saturday at least 15, but a couple of 20 milers. This is going to build up your aerobic capacity (aka Lydiard style) which will work well with the tempo/interval training you are doing. Good luck.

Check out this thread

http://www.letsrun.com/forum/flat_read.php?thread=4935784&page=0

great thread with some great advice. Basically just get in those consistent high mileage weeks (90-100) and it's practically guaranteed.

you're dialing in, not all that much about mileage.

50-60/week is plenty.

more tempos in the 5:30/5:40 range and if you

have access to grass or good dirt trails, something

like 20x400m 72 will nudge down the cruising speed.

would not advise anything slower than 3'/km on a

track.

Sheesh, doesn't anyone run 7:00 pace anymore? Where's any sort of recovery in this proposed schedule? 90 mile weeks for 14:45? Sounds like a sub-14 training plan to me, or a recipe for disaster.

I took 15 years completely off running. I guess times have changed. When I was running sub-15 (barely) in the mid 90s, I would get injured at 50 mpw (and that was with recovery and x-training).

What's different now that are allowing people to train at these insane levels?

Tarahumara? wrote:

Sheesh, doesn't anyone run 7:00 pace anymore? Where's any sort of recovery in this proposed schedule? 90 mile weeks for 14:45? Sounds like a sub-14 training plan to me, or a recipe for disaster.

I took 15 years completely off running. I guess times have changed. When I was running sub-15 (barely) in the mid 90s, I would get injured at 50 mpw (and that was with recovery and x-training).

What's different now that are allowing people to train at these insane levels?

It's possible you were just injury prone. If you are running 50 mpw but 20-30 of that is intense stuff then you are talking 50%+ of your running is hard.

If you have a good, aerobic 90-100mpw base then the hard running is a much lower percentage. All the extra easy running serves to increase the ability of the body to handle the stress of the faster running.

bump need more

90MPW isn´t insane from time to time, if you keep easy weeks once a month, or twice.