Breaking he 16 minuite 5k

if youre doing a 5 mile tempo at 5:30 pace, 15:45 shouldnt be an issue. or, you're racing the tempo and 15:45 will be really tough.

basically, those 100s, 150s, and 400s aren't gonna help you much for a 5k. are you being coached all the time? do you pick your own workouts?

Really can't offer much information besides my PR's when I ran 15:55 on an indoor track. Mileage was about 50 miles per week for a couple of weeks, most of the time ranging from 30-45. It was the first time I had bumped my mileage ever since running 25 MPW in high school.

400: Around 54 or 55.

800: 2:01

Full Mile: 4:30

3000: 9:08

5000: 15:55.

I spent the first half mile of my 5K PR race running with two individuals, then spent the next 2 miles running alone. Then the last .6 running with individuals who were lapping me.

Good luck.

you have the speed but the thing missing (as with most high school kids) is stamina and endurance. You've got to increase your weekly mileage and run truly easy on the easy days and incorporate true tempos, not race tempos. Over a long enough period of time your stamina will improve to the point that your 3rd mile of your 5K will be similar (or should be similar) to your first mile.

I am being coached but the 100s arent sprints, they're strides and my 5 mile tempo was hard.

Thank you for answering

reed wrote:

basically, those 100s, 150s, and 400s aren't gonna help you much for a 5k.

completely disagree. doing work at a variety of paces can be part of an effective training plan for 5k (or longer). i will go so far as to say you'd be doing yourself a disservice by not including work at mile pace at some point (reps of 200/300/400).

but agree he'll get way more bang for his buck by firstly simply increasing his training volume by adding more miles at easy pace and secondly doing more traditional strength building work at 5k-10k pace.

BUMP!!!!