How hard a time jump is this? (2:03 800 if that gives an indication of speed/endurance balance).
Going from 40mpw up to 60-70 this summer.
How hard a time jump is this? (2:03 800 if that gives an indication of speed/endurance balance).
Going from 40mpw up to 60-70 this summer.
How I broke 16 minutes for 5k:
Sunday: 15 miles in 90 minutes
Monday-Saturday 9-12 miles @ 6:00-6:30 pace. A couple times a week I would do it over some rolling hills.
Once a week I would do 12 x 300m in about 40-50 seconds, w 100m jog
Once a week a 4 mile tempo @ a 5:30 pace
Strides 2-3 times a week after my easy run.
Steady strength runner wrote:
How I broke 16 minutes for 5k:
Sunday: 15 miles in 90 minutes
Monday-Saturday 9-12 miles @ 6:00-6:30 pace. A couple times a week I would do it over some rolling hills.
Once a week I would do 12 x 300m in about 40-50 seconds, w 100m jog
Once a week a 4 mile tempo @ a 5:30 pace
Strides 2-3 times a week after my easy run.
Nobody needs to run 90mpw @ 6:00 pace to break 16. Lol.
OP: that is a very big jump to make. Some have done it, but 16:30-16:45 is a more attainable target.
Czechers player wrote:
Steady strength runner wrote:
How I broke 16 minutes for 5k:
Sunday: 15 miles in 90 minutes
Monday-Saturday 9-12 miles @ 6:00-6:30 pace. A couple times a week I would do it over some rolling hills.
Once a week I would do 12 x 300m in about 40-50 seconds, w 100m jog
Once a week a 4 mile tempo @ a 5:30 pace
Strides 2-3 times a week after my easy run.
Nobody needs to run 90mpw @ 6:00 pace to break 16. Lol.
OP: that is a very big jump to make. Some have done it, but 16:30-16:45 is a more attainable target.
I went from 4:35 to 15:30 off of base training.
70 to 85 mpw on 7 or 8 runs with a 13-17 mile long run was all that it took for me. Didn't do a single workout. Most milage between 6:30-7:00 pace.
Czechers player wrote:
Steady strength runner wrote:
How I broke 16 minutes for 5k:
Sunday: 15 miles in 90 minutes
Monday-Saturday 9-12 miles @ 6:00-6:30 pace. A couple times a week I would do it over some rolling hills.
Once a week I would do 12 x 300m in about 40-50 seconds, w 100m jog
Once a week a 4 mile tempo @ a 5:30 pace
Strides 2-3 times a week after my easy run.
Nobody needs to run 90mpw @ 6:00 pace to break 16. Lol.
OP: that is a very big jump to make. Some have done it, but 16:30-16:45 is a more attainable target.
I didn't average 90 miles per week. I did go in the range a few times. My average mileage was around 75 miles a week.
Steady strength runner wrote:
Czechers player wrote:
Nobody needs to run 90mpw @ 6:00 pace to break 16. Lol.
OP: that is a very big jump to make. Some have done it, but 16:30-16:45 is a more attainable target.
I didn't average 90 miles per week. I did go in the range a few times. My average mileage was around 75 miles a week.
You overtrained.
Dream wrote:
How hard a time jump is this? (2:03 800 if that gives an indication of speed/endurance balance).
Going from 40mpw up to 60-70 this summer.
OP you can do this. Just build the miles, add in easy aerobic workouts and be consistent.
...or under raced perhaps
Steady strength runner wrote:
How I broke 16 minutes for 5k:
Sunday: 15 miles in 90 minutes
Monday-Saturday 9-12 miles @ 6:00-6:30 pace. A couple times a week I would do it over some rolling hills.
Once a week I would do 12 x 300m in about 40-50 seconds, w 100m jog
Once a week a 4 mile tempo @ a 5:30 pace
Strides 2-3 times a week after my easy run.
Holy crap. This is way harder than my training schedule (albeit slightly less mileage) and I have 15:11/1:10/2:26 road PRs.
not talented wrote:
...or under raced perhaps
This is most likely, as I almost never race. I might do 3-4 races a year. I just really enjoy training.
Steady strength runner wrote:
not talented wrote:
...or under raced perhaps
This is most likely, as I almost never race. I might do 3-4 races a year. I just really enjoy training.
Still sounds like over training. If I ran the times/paces/mileage you list and I'm within my means, I might be sub 15.
ThatAverageRunner wrote:
Steady strength runner wrote:
This is most likely, as I almost never race. I might do 3-4 races a year. I just really enjoy training.
Still sounds like over training. If I ran the times/paces/mileage you list and I'm within my means, I might be sub 15.
Well, I got a 10k tomorrow and I've increased my mileage even more. From December to January I averaged 100+ miles, with the highest being 110 mile week. And, one of those weeks I did a 100 miles in singles, with one day off. February I averaged 90 miles a week in singles. I averaged 70 miles a week in March, April, June and July; a little less because life got a bit busy. So far this year I've done just mileage, no speed work. I'll update this thread with how I do tomorrow. I took a little hiatus, but got back into running last fall. Since August(when I started to train seriously again) my total mileage by month:
August: 275
September: 326
October: 254
November: 323
December: 449
January: 423
February: 308
March: 300
April: 250
May: 300
June: 221 (so far)
I'll let you guys know tomorrow (how my 10k race went) the results of nothing; but easy mileage, with no workouts. I haven't even done strides in months. Hopefully I can pr in the 5k again as that pr is almost three years old.
And that folks, is how you hijack a thread. ???
+1
Update on my 10k race. New pr in my 10k. I went from 36 minutes to 35 minutes, from doing nothing but easy runs.
Did letsrun have a collective stroke in this thread?
Op: Your 800/1600 tells me you’d run about 16:20 on a track, so translating to xc I’d say you need to improve by 45-60 seconds in your 5k fitness to break 16, so it seems unlikely. Just keep working man.
The rest of you: why are you guys getting trolled by this steady runner guy?
Dafuq? wrote:
Op: Your 800/1600 tells me you’d run about 16:20 on a track, so translating to xc I’d say you need to improve by 45-60 seconds in your 5k fitness to break 16, so it seems unlikely.
I don’t think that’s true at all. I was very mid-distance oriented and could break 16:00 5k on 4:30 mile shape on a fast-ish XC course.
I think he needs to improve 5k by like 20 seconds, which is super doable when in slower time-ranges like 16 minutes.
I averaged 39 miles over 5 months to break 16 on a moderately difficult XC course. I hit 45 a few times and hit 50 a couple of times the previous track season, but I was running a consistent 35-40 in season.
Key workouts I hit:
1. 6 mile time trial (flat), 34:45, in August, no taper.
2. 5k race (XC) in 16:50 - 5:04, 5:27, 5:45 + finish. First race in a while - got out hard but couldn't hold my pace.
3. 5k at ~10k effort on a very hilly XC course in 17:35. Course has 390 feet of elevation gain and two massive hills.
4. a couple of 5k league "races" ran as tempos in the low 17s. Ran three of these before breaking 16, including one the Tuesday before.
5. 6x800 at CV effort on grass, low 2:40s.
After running a 5k at tempo effort in 17:15 on a relatively difficult course, combined with a 6x800 in 2:42 the previous week where I consistently felt good, I was ready to break 16.