Senior year, just want to break 5 but unsure if possible

Lift legs

Run daily

Rest when needed

Eat right

Sleep well

You'll break 5

Dude. You have like 12 weeks. Chill out and run.

Really, if your only goal is to break 5, maybe you should get a job. If you don't enjoy hanging out with your mates, and you aren't scoring at conference, you might as well run on your own time and break that sub five by training in the summer.

Sara Palin wrote:

Dude. You have like 12 weeks. Chill out and run.

Really, if your only goal is to break 5, maybe you should get a job. If you don't enjoy hanging out with your mates, and you aren't scoring at conference, you might as well run on your own time and break that sub five by training in the summer.

Not really 12 weeks since my season is ending before spring break no matter what (early april). Also the solo training grind is not the move rn cuz I'm really just tryna break 5 and then start lifting.

It's possible, but start hitting the reps and intervals pretty hard, and try to maintain decent distance on your easy runs.

200m-600m reps at mile pace with considerable to full recovery are going to be crucial, do two of these sessions a week; one having lots of volume (2400-3200m worth of work) and the other just a couple of 200's after a tempo session or something.

6 weeks out from your race you should have a 4 week phase of vo2max intervals (6x800, 5x1000, 4x1200, 3x1600), done at 3k-5k pace with recovery being slightly less than the time it took you to run each rep. In addition, every week have a hard mile pace session of 8x400 with 1 minute rest or 16x200m with 1 minute rest or the toughest one, 3x800 with 4 minutes rest at mile pace. 5x600 with 2:00 rest is really good as well.

Work on speed (200m-600m reps with full recovery), aerobic endurance (easy runs, tempos), vo2max (medium length intervals @3k-5k), and speed endurance/pace training (the specific sessions like 8x400). Incorporate these into your training until your race and hope for the best

if you've hit 60 miles a week already then your limit is mental rather than phyical. Look up 'Central Govener' theory by tim Noakes. Basically, like a company truck that has a speed 'govenor' installed to prevent employees from speeding, the brain limits how hard it allows the body to work because it wants to limit your risk of injury or death from over taxing the body

In a general sense, this is beneficial. But for an athlete it is barrier to break through.

Once you push your body through a limit (and live) then the body lifts the limit a little bit. It's why once you run a time , you own that time. as long as your are in shape, you're brain will alow your body to work that hard again.

the Issue is that your brain has set a limit at 5:04. Until you convince your body that it will surive paces faster than this it will limit your to 5:04 speed.

The easiest way to break through this barrier is to run harder. much harder.

I have my athletes do what I call my "Insanity X" workout once a season. that's all it takes and the benafits last all season.

It's beuty is in it's simplicity:

Sprint till you pass out. (x3)

that's it.

Complete this workout successfully and it will no longer be your brain holding you back. You will finally be able to reach your ABSOLUTE PEAK potential after just ONE workout.

You're ABSOLUTE PEAK is out there. Reach it. (x3)