My goal of Sub 15:00 5k

Thank you for the response and suggestions! I do agree with you. Whenever it is up to me I like to run around 7:30 pace on my easy runs. However, being on a college team I just trust my coach and run the paces that he prescribes me, which is usually sub 7 average. Thankfully, our mileage is not too high and I know that the effects are probably not detrimental.

That article by wejo is fantastic by the way. I try to read it every season. Thanks for sharing

3.1Miles Davis wrote:

Working for sub 25 8k and 15:00 5k. I'm just doing basic high end aerobic work for as long as I can and its working great.

Mon: 3 miles easy right into 4-6 miles at steady state right into 3 easy

Tues: 4-7 easy

Wed: 4-7 easy + strides OR 4mi/5mi double

Thurs: 3 miles easy // 4-6 x mile @ threshold with 90-120 seconds recovery // 3 miles easy

Fri: 4-7 easy

Sat: Long-ish run (10-12)

Sun: 4-7 easy + strides

Total: 45-60 mpw

Welcome to the thread! Would love to hear training/racing updates if you are able.

repBlaster wrote:

thedub wrote:

Friday

- 4 mile tempo (on the track) 5:33/5:33/5:27/5:03

- 7x200m hill sprints

- Total: 8 milesp

Doesn’t make that much sense to blast the 5:03 at the end when an actual 4th tempo mile would probably do you more good.

Mileage looks a bit low for your goals.

You are very right, haha. I was looking at the splits after that workout and it reminded me that I am simply still a dumb college kid! Too fast the last mile. However, it was on the track so I did not feel like I expended wayyy too much effort. Planning to build up to more mileage this winter to around 70mpw. Thanks for the response.

Ran at chili pepper, and clocked a 26:52. Happy to have a pretty good race, and this is a 30 second improvement over my results last year at the same course. I’ll post a training updated soon.

Anyone else race this weekend?

thedub wrote:

Anyone else race this weekend?

Yeah, me. But I didn't succeed.

Official time was 37:51.

By my polar m430 splits (37:27):

1) 3:24 6) 3:51

2) 3:47 7) 3:53

3) 3:46 8) 3:48

4) 3:38 9) 3:50

5) 3:44 10) 3:46

Second km was uphill, fourth downhill and a lot of same stuff further. Actually, that course wasn't very fast, but wanted to

run sub 37. Had some trouble at 6-7 km.

Maybe I shouldn't run 25.5 k 2 weeks ago, maybe some another problems. Lately (several weeks) my HR is high during

easy running and often every running feels hard, even slow running.

When I run 8:00 per mile it can be over 150 (75%), in May I ran 7:30 at less than 150, so maybe I am tired of that season.

I started in late March till now (let's say 7 months).

But I am OK and ready for next race, considering that as very nice tempo running.

13. oktober gonna break 17:30 at 5 k and finish that season.

Actually I did a lot of mile repeats, 3:40 per km or about 5:50 per mile feels easy and I could do 6 x 1 mile with 1 min of

rest but I did very-very few of tempo running, probably that was the answer, also I race pretty

seldom, only about 10-11 races during 7 months. Next season will be smarter :)

Bump !

Just wanted to give everyone a quick training update:

10/4

Ran most of the course. About 4 miles.

10/5

8k race @ 26:52. Warm, but dry weather.

10 miles total

10/6

14 miles @ 6:39 pace

10/7

AM: 8 miles easy

PM: 4 miles easy

10/8

2 mi WU

16x300 @ 53-55 sec w/100m jog recovery. We ended up averaging 5:50 during the workout.

2 mi CD

Total: 8 miles

10/9

8 miles EASY. Like 8-minute pace on trails easy

10/10

2 mi WU

4mi tempo @ 5:50 pace

6x200 @ 35 secs

2 mi CD

Total: 8 miles

Pretty easy workout. We have a race this weekend, so this should not wear me out too much.

Sorry for the quick update, I am typing this in class. I think I counted 64 miles for this past week? Pretty happy about the last week of training. Intensity will probably slow down as the season approaches the end. We are done on October 25.

Ran 26:00.1 for 8k today! SO CLOSE to sub 26, but it was still a massive PR. Nothing but excited!

Perfect weather too. 53 degrees, little wind, and a great course. Here are the approximate splits:

5:12

5:08

5:20

5:15

5:05

Like I said, the splits are approximate but should be within a couple of seconds. Happy day!

thedub wrote:

Ran 26:00.1 for 8k today! SO CLOSE to sub 26, but it was still a massive PR.

That's awesome, man!! That's a huge drop from your season opener (and even this last week)!! Assuming it was a legit course, you're well on your way to sub 15.

My training has been great recently, just hit 100+ miles the last 7 days averaging 6:45 pace and I'm feeling really good. Looking to have a massive PR this next weekend as we head to a fast course with more workouts under my belt.

What do you think has helped you the most on your road to achieving sub 26? I’m a HS runner trying to break 16:30 for the 5k

Thanks, NWA!

It was a legit course, thank goodness. During my freshman year and sophomore year, we ran on the same course and I hit 28 minutes. It is a fairly flat course and with the perfect weather, times were very fast. It is getting me excited for track season. Just need to stay patient.

Wow! This is probably your first 100-mile week, correct? It has been cool to how much you have progressed in your training. I'll be looking forward to hear the results on this weekend. Sounds like you are ready for a quick race. Good luck!

Yahir0712 wrote:

What do you think has helped you the most on your road to achieving sub 26? I’m a HS runner trying to break 16:30 for the 5k

I hate to correct you, but I am not sub 26 yet! Ran 26:00 (so close!).

But here is some advice:

In HS my fastest cross country 5k was 16:23, and my freshman year of college I hovered around 28 minutes for 8k. I found that there is truly no secret to success in running, which I think you and most other people know intuitively. Simple hard, and smart, work is what will get you to sub 16:30. Here are some of the most helpful tips I have found along the way:

- Consistency. So many high schoolers only train 5 days a week, and they do not train during winter/summer. I was one of them. Simply running 6 days a week and training consistently throughout the year will help drastically.

- Stay relaxed. Do not worry about pace on your runs, unless you're doing a specific workout. Just go out, and get the miles in. Maybe some days you are doing 6:30 pace, and then the next day you are doing 8:30 pace. Whatever feels comfortable

- Workout buddy. I hope you have someone who is decent at running at your school. If not, find someone in your area who knows a thing or two about running. They will help push you and inspire you.

- My last piece of advice is to stay inspired. Enjoy the early morning runs while the sun is still rising. Enjoy the cool mornings as winter approaches. And have fun complaining about the cold weather, and then have fun complaining about the hot weather in the summer. Have fun with the sport, and believe in yourself. I can get more specific with advice, but there are already tons of resources out there as well. Let me know if you have any other questions, or want me to link some other great sources that have helped me. Keep us updated!

- thedub

You will be sub 28 very soon! Yeah, I have all of those you listed I’ve put in 50-60 miles of work each week this summer for the first time I’ve been basically stuck at a 16:40s for the three mile which is like a 17:20 5k but I know I can do way better as I finish the race full of energy. I also run 6 days a week usually 7 days a week but I cut it to 6. If you can I would like to have the links of the great resources that have helped you.

Yahir0712 wrote:

You will be sub 28 very soon! Yeah, I have all of those you listed I’ve put in 50-60 miles of work each week this summer for the first time I’ve been basically stuck at a 16:40s for the three mile which is like a 17:20 5k but I know I can do way better as I finish the race full of energy. I also run 6 days a week usually 7 days a week but I cut it to 6. If you can I would like to have the links of the great resources that have helped you.

Sounds like you are very close! With good weather and a good course, I bet you are ready! Do you have any races soon?

^ This resource by Weldon Johnson has been one of the most influential and truthful articles I have read regarding training. I know it talks about college, but it still applies to high schoolers as well.

^ Here is a compilation of some of the greatest training specific threads on this site. There is a section for high schoolers that may be helpful.

Hope this helps! My two favorite running books are Running With Joy (Ryan Hall), and Running With the Buffaloes... if you're looking for some longer reads. They may not be informative, but they are inspiring.

Hope this helps!

SUPERIOR COACH JS wrote:

Er... wrote:

How can you claim "perfect individual training" when all you're doing is putting up numbers in response to a list of PRs? You don't know anything about this kid. Not all indoor 8:50 runners are the same. And the reps are excessive. 12 x 1200m at 3:53 is NINE MILES at 5:10 pace. He'd be much better off running 6-8 x 1000m at 5:00 pace.

I only have to know the runners present shape with fresh competition times to set up a perfect individual program. All indoor 8:50 runners are the same in one thing…...they run indoors 3000m at 8:50 ! :) That`s all I have to know .

-The Wizard-

I also ran an 8:50 indoor 3k. HOWEVER, I was also a 4:02 1500 guy who could go sub 2 in the 800. VERY DIFFERENT than the OP. JS clearly is delusional and I think I speak for everyone on LRC when I say please leave.

thedub wrote:

Thanks, NWA!

It was a legit course, thank goodness. During my freshman year and sophomore year, we ran on the same course and I hit 28 minutes. It is a fairly flat course and with the perfect weather, times were very fast. It is getting me excited for track season. Just need to stay patient.

Wow! This is probably your first 100-mile week, correct? It has been cool to how much you have progressed in your training. I'll be looking forward to hear the results on this weekend. Sounds like you are ready for a quick race. Good luck!

That sounds awesome, I'm hoping my race ends up being that perfect, haha. And it's actually the 2nd time if you count Monday - Sunday or 3rd time if you count any 7 days. The difference this time is that it was 30 - 45 sec/ mi faster than last time and I felt great the whole time.

Goal is sub 27, but I think 26:30 ish is possible if everything goes perfect.

Good luck with your training and racing going forward!

Training update:

10/11

5 miles easy on the course

10/12 RACE

8k in 26:00.1 (I wrote details on the race earlier)

10/13

10 miles @ 6:30 pace

10/14

6 miles @ 7 pace

10/15

8 miles @ 7:20 pace

10/16 LAST HARD WORKOUT

3x600 (1:52, 1:51, 1:51)

3xmile (5:05, 5:02, 4:57)

3x600 (1:50, 1:48, 1:35) yeah, yeah, I am a dumb college kid that went to hard on the last rep. Sue me!! jk, we are taking the next week very easy, so I figured I could afford to let loose.

10/17

5 miles easy plus 35 min of biking

Total: 54 miles. Starting to taper for conference next week, which will be our last meet of the season. We are not able to compete at regionals or nationals.

That previous tempo of roughly 5:30s with a 5:03 last mile showed you were way under 26:52 shape, which you ran then, and now that you've run 26:00, this workout shows that you should be able to run a lot closer to 25 flat, because in this long workout, you could run 5 or sub 5 pace for most of it and still have enough left to run around 4:12 pace for the last 600m. Don't blast any more workouts before conference but get lots of sleep and I see a low 25 on the way.

zxcvzcvx wrote:

That previous tempo of roughly 5:30s with a 5:03 last mile showed you were way under 26:52 shape, which you ran then, and now that you've run 26:00, this workout shows that you should be able to run a lot closer to 25 flat, because in this long workout, you could run 5 or sub 5 pace for most of it and still have enough left to run around 4:12 pace for the last 600m. Don't blast any more workouts before conference but get lots of sleep and I see a low 25 on the way.

Man, I appreciate the analysis! Gives me some confidence! Sadly, conference is at 6000ft elevation (New Mexico) so the low 25 may not happen. I do not want to write it off though!

Easy rest and recovery for the next 10 days.

Well, today concludes my collegiate cross country journey. Here is the race recap:

6000ft elevation (NM), and about 50 degrees, sunny, with a dew point of about 20.

I went out SLOW. First mile was 5:26 and I was about 100th pace. I began to make some moves at the halfway mark, and managed to make my way to 40th place out if 129 with a time of 27:15. Definitely not my best race, but I am pleased considering the elevation and the difficulty of our conference (tough D2 conference).

The altitude was very rough. I live and train at sea level. Going out slow helped. Not the best race of my life, but I’m happy with the season and the results! I’m guessing this would be worth a 26:15-26:30 at sea level?

-thedub