Sub 15 5k, post grad training

You're fast enough you should have a former coach you could ask, or you should know enough about training by know to self-coach yourself.

In short, the kind of training that allowed you to run 8:37 should allow you to run sub-15 for the 5k. Maybe mix in more endurance work, but same general formula.

I think the big key will be finding a training group of folks to do workouts with. Tough to run high level 5k workouts solo.

It would be nice if this will be the official road to sub 15 5k thread. I join!

My PRs are

800- 1:59

1500- 4:01

3000m (i)-8:49

5000m- 15:26

10k very slow

I'm now training to bring 1500m time down. Next 5000 will be in september or maybe next year.

Maybe others who are aiming for sub 15 5k can join!

I'm in a similar boat. Graudated a year ago. But you and OP seem much faster speed-wise.

800 - 2:03 (time trial)

1500 - 4:13 from HS

3k - 9:05 from HS

5k - 15:27

10k - 32:40

I'm really out of shape now, but after building up, I think ~70mpw with some early tempos and late speed work would get me there personally. I'm not sure there's any secret other than keep pluggin' away.

I was in a similar boat because my college 5k PR was 15:10 (doubling back from a 1500m) and I didn't break 15 until I trained by myself post-collegiality.

I suggest upping your mileage from college while doing doubles as often as you can. I think that 85mpw with doubles is no harder than 70-75mpw in singles.

There are 3 workouts I strongly recommend.

1. Long run where you start slow and pick it up as much as you can over the course of the run. For me this would be starting at 7:30 miles and finishing in 5:00-5:15.

2. Long hill repeats (400m or greater). This is good for speed, but also with learning how to push when you feel like you don't have momentum.

3. 20-30 minute tempo runs at a progression. Start at 6 minutes and increase ~10s/mile. As you get stronger you start out at a faster and faster pace. (e.g. week 1 you start at 6, 2 months later you may start at 5:30).

That's the most basic advice I can think of.

My stats were:

800: ~1:56

1500: ~3:53

3k: ~8:43

5k: ~15:10

After a year post-collegiately focusing on longer stuff:

800: ~1:52

1500: ~3:45

3k: not raced

5k: ~14:10

I credit the improvement to pretending that I'm training for the 10k, but then adding in some faster workouts and speed stuff. When I thought of myself as a miler I tended to neglect endurance work.

Somebody from Europe wrote:

It would be nice if this will be the official road to sub 15 5k thread. I join!

I dig it, I'll try to post here about my my race results and my workouts. Maybe if I get really ambitious I'll even start tracking my mileage...

I'd recommend a workout:

6x1k at 2:55, 3min jog/walk rest, followed by 6x400m at 64 full recovery

This might take a while to be able to handle, but once you master this workout, you'll be ready to go

I'm just gonna bump this for the hell of it with an update

After running a 16:10 road 5k (which was a post-grad and road race PR) I've been consistently increasing my training for the past month in a half.

My last week consisted of

6x400 @66-68

4 mile tempo: 22:25

Long Run: 85 minutes very easy pace, did this the day after the tempo

7 days of running probably 50 miles

The next goal is to go sub 16 in my next 5k road race which will be in the next couple weeks and try to get my tempo to 5 miles at 5:40 pace.

Any tips and workouts are still appreciated.

Think you guys should go 4 mile tempo trying to hit 5:20 pace. Flat out dirt road, very even. So what 80 at 400, 2:40 at 800, 4 flat at 1200. You can't hit it then work to get there. Then go after say 5:17, then 5:14 and on. I like getting used to a 1500,1200 and 1000,,two sets, flat ground, similar to Kithuka's 3000,3000,2000,2000,1000,1000. Your gonna need a speed intensity workout, like 2Xmile breakdown. At least 2 long runs in 8 days. Like a fartlek type run once in awhile, like a 7 speed play.

Do the training that got you 15:14

"I credit the improvement to pretending that I'm training for the 10k, but then adding in some faster workouts and speed stuff. When I thought of myself as a miler I tended to neglect endurance work."

This is a big part of the answer.

I'm in the same boat as well. I'm 30 and sub 15 5k has been one of my major short term goals for the past couple years.

Last year I ran 15:20 indoors and a 1:11:XX half marathon. I've been rebuilding mileage since the fall.

Right now I'm between 50-65 miles per week depending on how much life gets in the way. The plan is to train for a half in mid march and then make an attempt at the 5000 in late may/early june.

Last weeks training:

16 mile long run

5 x 1 mile with 60 seconds rest in avg 5:25

3 easy runs of 45-60 minutes at 7:30 pace avg

1 moderate run with 8 x 30 second pickups and 4 x 30 second hill repeats

1 day off

This week's:

60 Easy @ 7:15 avg pace

4 x 2000m in 6:42 avg (400m rest)

50 Easy [planned]

1 moderate day with pickups and hill repeats [planned]

60 easy [planned]

14 mile long run [planned]

800m - 1:53

Mile- 3:57

3000m- 8:19

5k- 14:02

10k- 28:23

I was more of a track guy in college not the best but pretty good.

formerd1runner wrote:

800m - 1:53

Mile- 3:57

3000m- 8:19

5k- 14:02

10k- 28:23

I was more of a track guy in college not the best but pretty good.

^What was the point of this?

In regards to the tempo conversation, I question why people talk about "getting down to" a tempo pace. Tempo pace CAN be perceived effort, but it should be calculated pace based off real values. So if you tell yourself "I just ran 5:20 pace at 85% effort, next week I will try 5:17 pace but stay at 85% effort because that means I am faster," you are manipulating a meaning and not using the workout for its design. I understand there are various ranges for what tempo includes, but you don't work your tempo pace down, you train at the target zone/pace and as you run faster in races, you increase the tempo.

row row rowbury your boat wrote:

^What was the point of this?

In regards to the tempo conversation, I question why people talk about "getting down to" a tempo pace. Tempo pace CAN be perceived effort, but it should be calculated pace based off real values. So if you tell yourself "I just ran 5:20 pace at 85% effort, next week I will try 5:17 pace but stay at 85% effort because that means I am faster," you are manipulating a meaning and not using the workout for its design. I understand there are various ranges for what tempo includes, but you don't work your tempo pace down, you train at the target zone/pace and as you run faster in races, you increase the tempo.

Obviously he didn't pass 5th grade and can't read the title of the thread and mistakenly posted his PR's. I'm surprised that you didn't figure this out considering you can plan out tempo paces presumably.

I am also astute at knowing basic math is not reading English.

5 mile tempo today: 28:16. Felt great

splits: 5:39, 5:47, 5:37, 5:38, 5:33

80 minute long run tomorrow

Week so far:

Monday: 60 min easy

Tuesday: Hill Repeats (2 sets of 4, 60 second long hill)

Wednesday: 45 min easy