Tips on training for a 15:30? Plan on peaking at 70-75 mpw and holding that for 2-3 weeks. Primarily an enduranced based runner. Ran 16:12 as a junior coming off of a 10:16 3200m sophmore pr. As a rising senior, I now have a pr of 9:50. I currently don't run any workouts other than 100-200m strides after every other run and a faster steady run. I plan on incoporating tempo runs soon.
200 m repeats
I say 99% of these 15:xx, 16:xx etc help me training blah blah are bullshi. All kinds of basement nurds that can’t run 25 for 5k writing as though they can run 16 minuets for 5k
Plan on peaking at 70-75 mpw and holding that for 2-3 weeks.
Run 70-75 mpw all summer and you will have a much better chance of hitting your goal, 2-3 weeks isn't enough time to significantly change your fitness.
You have come to the right place for VALIDATED sub 15:30 5k training. Personally I have been following my sub 15:30 plan for a couple of years. I have not yet seen the sub 15:30 goal finish, but I am getting closer (current pr is 28:14). I think with the right weather/course conditions the time is mine.
Hear are the details:
M: off
Tue: easy 5; walk break at 2
W: off
Thur: off
Fri: 7 (lsd)
Sat: whatever you feel like
Sun: race
good luck!!
just another guy wrote:
You have come to the right place for VALIDATED sub 15:30 5k training. Personally I have been following my sub 15:30 plan for a couple of years. I have not yet seen the sub 15:30 goal finish, but I am getting closer (current pr is 28:14). I think with the right weather/course conditions the time is mine.
Hear are the details:
M: off
Tue: easy 5; walk break at 2
W: off
Thur: off
Fri: 7 (lsd)
Sat: whatever you feel like
Sun: race
good luck!!
Well….hehe! I will take this to a more serious level. OP.....You have to understand there is 3 mainly important factors for running improvement. All known very good training systems in history is just a variation at this theme.
So what you now have to do is very simple, to run one maxVO2- interval and one LT-interval and then just your individual very best aerob pace in between. Sounds too easy to believe this principle produces world class runners ,but it really does!
COACH J.S
In the words of the king of athletics, Just Do It!.
I would encourage you to incrementally build towards a tempo run of 4 miles at 5:16-5:20/mile, maybe starting at:
wk 1-- early week: 8x100m uphill sprints//late week:2x1 mile tempo(r90)
wk 2-- early week: 8x150m flat accelerations//late week: 2x1.25 mile tempo(r2)
wk 3-- early week: 8x150m uphill sprints//late week: 12 minutes consecutive tempo
wk 4--early week: 8x200m flat accelerations//late week: 2x1.5 mile tempo(r2)
wk 5--early week: 6x200m uphill sprints//late week: then 15 min. consecutive tempo
wk 6--early week: 8x200m flat accelerations//late week: 2x2 mile tempo(r2)
wk 7--early week: 10x150m uphill sprints//late week: 18 minutes consecutive tempo
wk 8-- early week: 10x150m flat accelerations//late week: 2x2 mile tempo(r2)
wk 9--4 consecutive miles at goal tempo pace.
**this is a good progression of tempo/threshold running. you can incorporate a lot of other things as well to work on basic speed development without beating up the body, while getting you ready to start transitioning into racing**
Jjb4246 wrote:
Tips on training for a 15:30? Plan on peaking at 70-75 mpw and holding that for 2-3 weeks. Primarily an enduranced based runner. Ran 16:12 as a junior coming off of a 10:16 3200m sophmore pr. As a rising senior, I now have a pr of 9:50. I currently don't run any workouts other than 100-200m strides after every other run and a faster steady run. I plan on incoporating tempo runs soon.
I made a similar progression over this past winter. I'm 30 though so also endurance based but because i'm older now. Here was my approach. Some of the timings are imprecise because i don't have time to go back to my log right now.
General idea was first an endurance phase of easy running that moved to also faster running ~6:00 pace in long runs or midweek. After that I added in hills "sprints" i.e. max effort for 20-25s. From there the goal was to slowly progress to 5k pace via running faster than 5k pace (mile pace) and slower (hm/tempo pace). In other words over the course of 12 weeks or so my faster runs became long tempos then tempos. My hills became 400s at mile pace, then 3k pace 600/800s. My tempo runs became mile repeats at 8k-10k pace. Finally I did some hard 3k/5k paced workouts. A v02max workout. And 1 easy 5k workout. More details below.
A) Weeks 1-4: Building mileage to 60mpw. Only easy runs.
B) Weeks 5-6: Added either an uptempo section into long runs (~6 min pace) or did an hour run around ~6min pace with 1-2 mile warm up. Was still building mileage, eventually hitting 75mpw.
C) Weeks 7-8: Continue with A, but also started to add in speed work in the form of 20-25s "sprints" at mile effort. I'm doing tempo runs on the other workout days. Still hitting max mileage
D) Weeks 9-11: Transition to track workouts. Started with 400s/600s at mile pace (~68s per 400) or mile repeats at ~8k-10k pace. I would vary the the mile repeat workout. sometimes 2000s, sometimes, a mix of shorter and longer intervals, bouncing in and out of the target paces. Some weeks at peak milage, some lower.
E) Weeks 12-14 (this is the hardest phase to structure * for me *. I'm trying to continue with the above, tempo mix of paces, and also start 5k specific work):
* A few workouts at 3k and 5k pace. Always alternating paces within and across intervals, never doing something like 6x800m. I find locking in a a specific pace in a workout doesn't work for me. My paces ranged from 68s per 400 to 74s per 400. Often would warmup with 1 interval 800-1200m in length at tempo run.
* One tempo run ~5:15-5:20pace.
* One 5 mile race (25:30). One v02max specific workout (4x1200 faster at 3k-5k pace, 3:32ish). One 5k pace specific workout (12x400 at 5k pace, 71s-72s per 400). One 5k race 15:05.
* Mileage is lower.
My buildup took more time that I would have wanted and also decided to prep for 5k later in the plan. My focus was not initially the 5k. If i had more time I would have continued with the easy 5k pace specific work for a few more weeks and continued to race. I would also add in a super controlled 5m tempo run between races.
Workouts in 9-11 were some of the hardest. Also a few hard 3k-5k pace alternator workouts in weeks 12-14 but at that point i was getting pretty sharp from the mile pace work and the mile reps in 9-11.
Jjb4246 wrote:
Tips on training for a 15:30? Plan on peaking at 70-75 mpw and holding that for 2-3 weeks. Primarily an enduranced based runner. Ran 16:12 as a junior coming off of a 10:16 3200m sophmore pr. As a rising senior, I now have a pr of 9:50. I currently don't run any workouts other than 100-200m strides after every other run and a faster steady run. I plan on incoporating tempo runs soon.
It sounds like you should keep doing what you've been doing, just a little than last summer.