Im currently at 15:30 shape and would be interested to see some typical weeks of sub 15 5k guys, to see if i could make any changes to my plans or perhaps see what I'm missing. Thanks!
Im currently at 15:30 shape and would be interested to see some typical weeks of sub 15 5k guys, to see if i could make any changes to my plans or perhaps see what I'm missing. Thanks!
You are probably running too much mileage and not enough speed.
60 miles is enough in five days with six runs.
Long run
Med long with some tempo/fartlek/pick up
Race or time trial or long intervals
Speed work s/b at mile pace or 10k of work at goal 5k pace (36 / 200)
Your mile PR s/b approx 4:15-4:20
Hope this helps! Let us know if you have more ?s. Good luck!
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