How much have you lowered your 5k PR in one season?

Agle575 wrote:

How much have you lowered your 5k PR in one season?

I am a Sophomore boy, current best is 18:49 off of 30 miles a week. I started running a year ago. My goal is to break 17 next season. Is it possible? Thanks!

I went from a 17:40 to a 16:20

If it is possible, what do you all recommend I should do to get my times where I want them; key indicator workouts? Thanks again!

you can, I went from 18:25 to 16:57 and after running 18:25 i was hurt for two months before resuming training. good luck

Yes, as others have said.

I went from 18:05 sophomore year to 16:15 junior year.

You really just have to work hard to get there, and race even harder.

Thank you so much for the advice guys!

20:20 to 16:32 in 11 months

Bump

19:55 last year, 18:20 a couple of weeks ago. I'm an older-ish dude.

9th grade: 20:30 (1st 5k ever) to 18:32

10th grade: 19ish to 18:02

finally took it seriously and ran in the summer

11th grade: 18ish to 17:11

12th grade: 17ish to 16:20

just consistent mileage, but didn't run in college (ran at a big HS where i wasn't fast enough to get noticed).

What kind of mileage (and workouts) should I be doing over the summer so I can have a chance at breaking 17? Then hopefully I can run sub 16 by senior year. I know it sounds insane, but I have a very hard work ethic and my dream is to be a collegiate runner. Thoughts?

DI

15:54

15:23

14:54

14:28

What does it take to run a sub 16 5k also

Agle575 wrote:

What does it take to run a sub 16 5k also

6x1600@5:09, 400 jog @ 2:00

...done weekly 6-8 weeks before the race as part of a regular training program.

Freshman-18:20

Sophomore-18:30 (developed tendinitis in both knees)

Junior- 17:10

Senior-16:10 :( wanted to go under so bad but I made all state so that was cool

I would say try and be as consistent as possible with your training. Maybe this summer work your way up to 50-60 miles and run around 40-50 in season. Also follow the workouts your coach gives you and Im sure it should be helpful. If not I did mile repeats over the summer and tempo runs are great. But I'm also a low mileage guy (40-45 mpw this year but before 30-35) dont think you need to spike up your mileage ridiculously. Just don't get out of hand is the point I'm trying to make. Make sure your hard days are hard and work your balls off.

17:03 to 15:55

I've never run in the 16's for a 5K ever.

9th- 18ish (dont remember)

10th- 16:10

11th- 17ish (hurt most of the year)

12th- 16:00

you can definitely do it, especially if you were undertrained.

Agle575 wrote:

What kind of mileage (and workouts) should I be doing over the summer so I can have a chance at breaking 17? Then hopefully I can run sub 16 by senior year. I know it sounds insane, but I have a very hard work ethic and my dream is to be a collegiate runner. Thoughts?

I'm in the same boat as you.

Freshman year- 18:08 first year of running

Sophomore- 17:47 no base mileage whatsoever

Junior year- 15:47 ran everyday day doubles, long runs, fartleks, tempos, whole 9 yards.

My advice to you is high milage and check out the "Summer of Malmo". good luck

9th: Didn't run

10th: ~21:30 to 18:53

11th: ~20:40 to 18:20, 17:42 3 mile

12th: ~19:30 to 17:15

I probably have everyone beat, even though my overall times aren't very impressive. I went into senior year of high school without running at all over the summer and ran 21:xx or 22:xx in my first race. Finished the season at 16:53.

My Junior year PR was 19:13, so even if you replace my season opener with that number (which I probably could have run if I had had the time to stay in shape that summer), it's still pretty crazy.