Sub 18 keeps eluding me

Thanks, George. I like your plan and think it will work for me. But I am going to wait until Spring 2017 to try it, For now I am doing a Lydiard base phase. Going to do 20 weeks of 10.5 hr/week before switching to 5K training.

Alan Bennet wrote:

Thanks, George. I like your plan and think it will work for me. But I am going to wait until Spring 2017 to try it, For now I am doing a Lydiard base phase. Going to do 20 weeks of 10.5 hr/week before switching to 5K training.

Between November 1995 - February 1996 I accidentally trained in Lydiard's method.

At that time I didn't know about him.

My progress was huge and unexpected, compared to my past.

So I said that this is the best training routine: mileage (aerobics) - strength - speed.

However, more recently I changed my mind. It can be even better.

I put the strength phase in the beginning and I take advantage of it in the aerobic phase. The gains during the aerobic phase may be higher with better strength.

Besides that, I'm tempted to believe that certain type of training fades away after some time. Lydiard's periods are quite long.

supreme no-talent wrote:

Rocketman17 wrote:

I run 40 to 50 miles per week. 50+ if I'm focusing on the marathon. Easy pace is usually 8flat. Sometimes I'm into the 7s. Been a hot summer. Hard to get a good gauge on fitness.

That astonishes me. I'm in awe. It took 4 years and ramping up to 54 miles per week just to go sub-20 in the 5k. After 1 more year of 70 mpw, I only improved 30 seconds in the 5k.

I can't imagine doing only 50 mpw for marathon training.

I'm 32 years old, 31-inch waist, BMI of 22.

Be happy, man, be happy. You could be doing a lot worse on the talent spectrum.

I went from a 48:21 10K to 18:27 5K from March to Oct of last year by doing mostly hard repeats (intervals and hills) on the track/treadmill with a long run here and there. 20-30mpw. 33yrs old.

solid post.

Hey what's up. Did 3x1 mile this morning. 3min rest? 5:54, 5:52, 5:49. Not bad for rolling outta bed at 4am lol. Thoughts?

Rocketman17 wrote:

Hey what's up. Did 3x1 mile this morning. 3min rest? 5:54, 5:52, 5:49. Not bad for rolling outta bed at 4am lol. Thoughts?

You should've slept.

More seriously, I found that the optimal intervals/rest ratio is 3:2, but depends on the pace.

doing something wrong wrote:

supreme no-talent wrote:

That astonishes me. I'm in awe. It took 4 years and ramping up to 54 miles per week just to go sub-20 in the 5k. After 1 more year of 70 mpw, I only improved 30 seconds in the 5k.

I can't imagine doing only 50 mpw for marathon training.

I'm 32 years old, 31-inch waist, BMI of 22.

Be happy, man, be happy. You could be doing a lot worse on the talent spectrum.

I went from a 48:21 10K to 18:27 5K from March to Oct of last year by doing mostly hard repeats (intervals and hills) on the track/treadmill with a long run here and there. 20-30mpw. 33yrs old.

Ummm... have you ever heard of the idea that people's ability to respond to training varies significantly?

I'm a 46 yr old guy who has a yearly goal of going sub 18. I've done it for the past 7 years. Of the 26 5ks I've done in that time, 14 have been sub 18. (with a low of 17:12) For reference, I was a mid 17 guy in HS (XC) with a lifetime PR of about 16:30ish

what helps me

#1.) consistency. Being able to get some miles in day-in, day-out help run well. If you have been doing this for 5 yrs, you're ahead of the game.

#2) Tempo runs are my bread and butter. They help me sustain the the speed I've developed. I alternate a 3 mile short/ fast tempo (about 10k pace) with 5-6 mile longer/slower tempo (about half marathon pace) every week in the build up to a race (about 6-8 weeks). A few times I've run sub 18 just off this training.

#3) for shorter stuff, I find that 400s & mile repeats help more than 800. 400s are for turnover, and mile is for getting used to goal pace.

Since you are close remember this......

#4.) I pick a goal race. As I get old, I find that I cannot train through races in which I want to run fast. So I take an easy week before. If you don't have a goal race, make sure you pick the RIGHT race. Flat, on a cool day and if you are lucky, a litle downhill. And I am a stickler for a certified course with timing chips.

Good Luck!