i want to run 14.30!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

14.30 in what, the 125m? 9:00 and 14:30 are not commensurate. 14:30 is a nice long-term goal to have but, unless you start taking EPO or simply have not shown your true potential yet, you aren't going to run that in the next year. work on getting some more realistic goals (think closer to 15:15) and drop the 400m work for the most part. get your mileage up to around 75 mpw, stay off the track while you build up a base, and do a long run of 13 miles or so every week.

a 9 min 3k should be in reach.

A good workout would be 4 x 1mile at goal 5k pace w/ 60sec rest. You will have to work to get to that pace.

or 4 by 1k at 3k race pace.

Make sure you get your leg speed down to the minimum time for racing 14.30. And that is about 57-58s for 400m. Take longer recoveries when performing longer intervals and run them faster. At least one lactate threshold sessions each week, ) 1) 20-25 min tempo or 4x2000m, with 1 min jog.

Run your longrun at a good pace, pretty fast, faster than your recovery runs.

He should be at 9min already, or close to it. If he wants to jump to 14:30 (it'll probably take at least 2 years or hard, high milage), he'll be hitting 8:30 or under for the 3k. Run 80mpw, with a substantial long run, run a lot of 1000's and long intervals, sleep well and make sure to do strides, drills, core drills, and plyos to get the overall package ready to rip.

what should a typical week be???

Average 90-100mpw all Fall and Winter. At least that's what did it for me.

These last two posts are hysterical!!!

I went from 15:01 to 14:15 in a year, so its possible. You'll need to boost your mileage to reach high points between 90 and 100 mpw, but be consistently around 85 mpw for most of the year. You'll need to get your 400 speed up quite a bit and be able to 10 X 400 in the mid 60s. Also, I'd do 6-8 X 800 around 2:20 or faster. Take more like 2-2:30 minutes in between reps but jog the rest slow. Its not going to be easy as you've got quite a ways to go, but put in the work and you'll get there.

It should be said, not be negative, that a lot of these 16/34 min guys got crappy style, poor biomechanics, stubby legs etc, and simply can't run 14.30 even if they were running 120 miles and do all the speed-work needed. You need a bit of talent to crack 14.30, not only hard-work will get you there.

I went from 1459, to 1410 in one season aswell. It isnt impossible. Get a good coach, train SMARTER, eat and sleep well and you will be fine. Its the whole package-not just the training.

to run 14:30 you have to start gallofarting, run-fart-run-fart, no runner ever has broken 14:30 for 5k without this method, just take a look at all these supereliterunners, dont their grimaces during running remind you of some other activity...get it?