BIG KAHUNA wrote:
I've been doing solid 40-45 mpw and over the winter I built up to consistent 55 mpw over the course of 3 months.
8 x 400 w/ 2-3 min jogging rest with a faster 400 @68, then followed up with a slower one at 72.
6 x 800 w/ 90 sec jogging rest
2:37
2:34
2:32
2:32
2:34
2:30
20 min tempo runs are usually @5:40 or so. I also did a 10 x 2 min on/1 off fartlek with the faster portions at 5:30-40 pace and completed the whole run (30 mins) at 6:10 pace.
Wait, so you were at 40-45 and it took 3 months to build to 55?
The 400s are plenty fast...actually too fast. That's a 1500/3k workout but with so much rest doesn't exactly predict any 5k time. High school kids could do that but not break 17, yet if I did it I'd break 15.
The 800s were a bit inconsistent which tells me you need more workouts at goal pace. You need to get used to 2:33-2:34s. But maybe the first and last were meant to be slow/fast. whatever.
20min tempos at 5:40 pace are a little short but could get the job done. I was doing much longer tempos at 5:40-5:45 pace when I was in 15;50ish shape
as for that fartlek, unless it was meant to be really really easy, you should be running harder. 30min at 6:10 avg shouldn't be any sort of accomplishment.
I'd guess you're not quite ready to run under 16. Usually people that make these threads tend to race their workouts a little.