I need to run a 15:45 5k, suggestions?

Training Advice/Discussion General

10 years ago 04/19/2014 1:35pm EDT

I need to run a 15:45 5k to hit the walk-on standard for the school I will be attending in the Fall. I'm wondering if this will be a likely goal to attain; there are competitive track races I can enter until the end of June. The issue is I have never run a 5k.

My current PRs are 2:02 for 800m and 4:29 for the mile both indoors this year. The last time I ran a 3k was outdoors of last year and it was a 9:20, I'm definitely in much faster shape at the moment but have yet to run a 3k.

My weeks consist of two track workouts and a tempo. My tempo is usually 3 miles and I run it on average 16:20-16:30. Workouts are usually miler workouts with the occasional handful of 1000s or ladder type workout. I run about 45mpw.

Would this goal be attainable in the time-frame and is there anything I should add to what I'm already doing or adjust to be able to hit this goal?

10 years ago 04/19/2014 1:49pm EDT

re: The Inquirer

The Inquirer wrote:
I need to run a 15:45 5k to hit the walk-on standard for the school I will be attending in the Fall. I'm wondering if this will be a likely goal to attain; there are competitive track races I can enter until the end of June. The issue is I have never run a 5k.
My current PRs are 2:02 for 800m and 4:29 for the mile both indoors this year. The last time I ran a 3k was outdoors of last year and it was a 9:20, I'm definitely in much faster shape at the moment but have yet to run a 3k.
My weeks consist of two track workouts and a tempo. My tempo is usually 3 miles and I run it on average 16:20-16:30. Workouts are usually miler workouts with the occasional handful of 1000s or ladder type workout. I run about 45mpw.
Would this goal be attainable in the time-frame and is there anything I should add to what I'm already doing or adjust to be able to hit this goal?

Definitely seems attainable for you, based on your fitness.

Since you're coming from the shorter-end distance-wise, the only thing I would consider adding (substituting) in are some 5k specific workouts, around goal race pace, or slightly faster. Stuff like 5-6 x 1000m, with 200m jog; 3 x 1 mile with 400m jog, etc..

Your tempo looks solid. You might try stretching that a little longer (like 20 minutes, or even 4 miles) if you feel like your stamina could use a little work for the 5k distance.

Otherwise, I wouldn't be surprised if you can already do it.

Oh, one other thing I would suggest is to line up 2-3 races a few weeks apart. I personally can never race my best 5k in the first or second race. Those first few races help me break through some mental barriers, and also serve as a fitness boost for the specific distance.

Good luck making the standard!

10 years ago 04/19/2014 3:40pm EDT

re: The Inquirer

2 Options:

1) Transfer schools - you have no shot.

2) Run in a few competitive 5ks on the track, get lapped once or even twice (you surely will) and stop a lap short.

10 years ago 04/19/2014 4:39pm EDT

re: Dr Feelgood

Dr Feelgood wrote:
2 Options:
1) Transfer schools - you have no shot.
2) Run in a few competitive 5ks on the track, get lapped once or even twice (you surely will) and stop a lap short.

Lol.

It's pretty much guaranteed. He can likely do it right now. Certainly will be ready in 2-3 months with some 5k work under his belt.

10 years ago 04/19/2014 5:10pm EDT

re: The Inquirer

The Inquirer wrote:
I need to run a 15:45 5k to hit the walk-on standard for the school I will be attending in the Fall. I'm wondering if this will be a likely goal to attain; there are competitive track races I can enter until the end of June. The issue is I have never run a 5k.
My current PRs are 2:02 for 800m and 4:29 for the mile both indoors this year. The last time I ran a 3k was outdoors of last year and it was a 9:20, I'm definitely in much faster shape at the moment but have yet to run a 3k.
My weeks consist of two track workouts and a tempo. My tempo is usually 3 miles and I run it on average 16:20-16:30. Workouts are usually miler workouts with the occasional handful of 1000s or ladder type workout. I run about 45mpw.
Would this goal be attainable in the time-frame and is there anything I should add to what I'm already doing or adjust to be able to hit this goal?

You need to run 15:45 this spring? I think your tempo run is a little short; 4 miles would be better. You might try 4 miles at 5:40-45 and see how that feels compared to your current 3; you should be able to bring the pace down to 5:30-35.

But you probably need to be doing some work at 5k/3k pace. 6 x 800 in 2:24 with 400 jog should be reasonable for you. If it is, try 5 x 1000 in 3:00 with 400 jog. If you can do that, you should be feeling pretty good for 15:45.

As for 5000 prep, you might try some long repeats or a time trial as an alternative to your tempo, on weekends not racing. Try 2000m x 2 with 1000m jog or faster between at goal pace, or 3000m. When you can do these at 5000m pace, you should be good in a race.

10 years ago 04/20/2014 3:21pm EDT

re: The Inquirer

Thank you for all the suggestions!

10 years ago 04/20/2014 3:48pm EDT

re: walk-on waterer

i wouldnt suggest doing 1000s in 3:00 if his goal pace is 3:09. just do them in 3:07.5 (75/lap) with 400m jog in 2 minutes. do as many as you can, hopefully you hit six.

7 years ago 11/25/2016 1:24pm EST

re: Dr Feelgood

Wow rude lol ok he should be fine I'd suggest running a few 5k open races in your area to get an idea of where you're at then you can work on getting faster

7 years ago 11/25/2016 1:27pm EST

re: BReezzy22

BReezzy22 wrote:
Wow rude lol ok he should be fine I'd suggest running a few 5k open races in your area to get an idea of where you're at then you can work on getting faster

Your suggestion is a couple years too late bud

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