Ok.
I'm a freshmen, and I've run a 17:20 5K this year. The thing is, I think my training should reflect sub 17 performance.
My training
- 1 workout a week
- 40/45 miles total a week
So, my question is, how do I break 17 minutes in a race? How do I run a 17 minute 5K?
5:28 pace for 5 kilometers oughta do it.
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Ok I'll bite
-Give some more details...what makes you think you're in sub 17 shape right now?
-Do more workouts than just 1. Start with one tempo run (5K pace plus 30 seconds) and 1 race pace workout.
-16:59 is running 5:28 per mile. If you can't go to the track right now and pump out 1000m intervals at 3:24 COMFORTABLY, then you're not ready
-The optimal race strategy would be to go out at about 5:25 and try and even split. If you're really in sub 17 shape this should be painful but realistic.