I'm currently running by myself, but don't have experience designing training plans. I want to run sub-14 minutes next fall on track, and wanted to know your ideas for a good training plan from now until then.
I'm currently running by myself, but don't have experience designing training plans. I want to run sub-14 minutes next fall on track, and wanted to know your ideas for a good training plan from now until then.
The same thing that got you to 14:00 will get you to sub 14. You don't need to change anything.
Moron
U think you can just design a PLAN and boom, sub 14
good job
moron
44 calo wrote:
Moron
U think you can just design a PLAN and boom, sub 14
good job
moron
A plan. That is indeed where it starts.
nice trolling
If you're in contention for a 14 minute 5k next fall, you shouldn't need to ask for help from LetsRun. Think back to what you've done in your previous track seasons. What helped you make the biggest improvements?
I'd bet the biggest highlights would be:
Long runs, tempo runs, V02 max pace workouts, race pace workouts, quality speed work, descending intervals like 1k repeats starting a little slower than 5k pace and working your way down to sub 5k pace. Things that put you in that zone of discomfort that you feel in a 5k.
Plyometrics, hill sprints to help with your mechanics and kick. The list is huge.
If you're fast enough to set a 14 minute 5k goal, then you've been around long enough to know what you need to do.
LEEEEEEROY!
We need to know where you are now to advise you on where to go next. What are your PR's? Are you coming up to the 5k from a 1500m/3000m background, or dropping down from 10k/roads? What is your mileage currently and based on your injury history what do you think is the highest mileage you can safely run? Also since you have so much time have you thought about going for that big time in the late spring or early summer? In the US there actually aren't that many track 5k's in the fall that go under 14:00, because most people are either running cross or road races, and I would imagine your first sub-14 will come on the track. The easiest way to break 14 is to show up at Mt. SAC or Stanford in the best shape of your life, because both those meets will have dozens of guys running right around your level.
As far as workouts, the essentials are going to be your 6-10 mile tempos and your 800-2k repeats to develop your threshold and your VO2 max. Round out your weeks with a brisk long run and really easy days in between those three types of efforts. Depending on your age I suggest using a HR monitor for your easy days so you can tell when you are sick, depleted, or still bouncy enough to keep pushing.
Whatever you decide to do, don't stick too rigidly to a plan you formed in February. As Mike Tyson said, "everybody has a plan until they get punched in the mouth."
Yeah and "Plans are useless but planning is indispensable" and all that stuff.
ipso facto wrote:
LEEEEEEROY!
We need to know where you are now to advise you on where to go next. What are your PR's? Are you coming up to the 5k from a 1500m/3000m background, or dropping down from 10k/roads? What is your mileage currently and based on your injury history what do you think is the highest mileage you can safely run? Also since you have so much time have you thought about going for that big time in the late spring or early summer? In the US there actually aren't that many track 5k's in the fall that go under 14:00, because most people are either running cross or road races, and I would imagine your first sub-14 will come on the track. The easiest way to break 14 is to show up at Mt. SAC or Stanford in the best shape of your life, because both those meets will have dozens of guys running right around your level.
As far as workouts, the essentials are going to be your 6-10 mile tempos and your 800-2k repeats to develop your threshold and your VO2 max. Round out your weeks with a brisk long run and really easy days in between those three types of efforts. Depending on your age I suggest using a HR monitor for your easy days so you can tell when you are sick, depleted, or still bouncy enough to keep pushing.
Whatever you decide to do, don't stick too rigidly to a plan you formed in February. As Mike Tyson said, "everybody has a plan until they get punched in the mouth."
I'm coming from a 1500/3000m background. My PRs are:
1500: 3:45.32
3000: 7:50
5000: 14:06
My current mileage is about 35-45, recovering from xc. I feel like I could run ~70-80 healthy, more if I acclimate well. I'm 23 years old, fresh out of college. I'm open to running the sub 14 at during late spring or summer at Mt.Sac or Stanford.
LeroyJenkins wrote:
I'm coming from a 1500/3000m background. My PRs are:
1500: 3:45.32
3000: 7:50
5000: 14:06
My current mileage is about 35-45, recovering from xc. I feel like I could run ~70-80 healthy, more if I acclimate well. I'm 23 years old, fresh out of college. I'm open to running the sub 14 at during late spring or summer at Mt.Sac or Stanford.
This is such a fake post. If your current training got you to 14:06, then why do you need to change anything?
LeroyJenkins wrote:
I'm coming from a 1500/3000m background. My PRs are:
1500: 3:45.32
3000: 7:50
5000: 14:06
My current mileage is about 35-45, recovering from xc. I feel like I could run ~70-80 healthy, more if I acclimate well. I'm 23 years old, fresh out of college. I'm open to running the sub 14 at during late spring or summer at Mt.Sac or Stanford.
Mt SAC is in early spring, and they have no meets at Stanford in the summer.
You are aware that Spring starts March 20th and Summer June 20th right?
If you had run 7:50 in college, you would be able to tell us all how to train. Not to mention have a coach to do it for you.