Thanks thedub and congrats on the big life events. I’m sure one day you will hop back in the saddle.
Thanks thedub and congrats on the big life events. I’m sure one day you will hop back in the saddle.
True! Haha
Just curious if there is anyone out there that has this goal and is interested in keeping this thread alive with weekly updates. Would be cool to compare and contrast training and motivate one another.
I won’t bother if I am going to be the only schmuck posting on this thread weekly but if there are 1-2 others then it seems like a worthwhile exercise. Anyone?
I am the same poster as 'unusual_training' earlier in the thread, but now have a different device, so have to use a different name! I am still training unusually :-). I was actually thinking of this thread just the other day! I had for some time thought sub 15 was completely out of reach for me, but things have been going better, and maybe it is not impossible after all. My level is not that dissimilar to yours I think, but I have less speed and am significantly older, so it will I think be much harder for me to get down to sub 15.
But please do post in the thread :-). I will probably not post my training until I'm nearer the goal, but I'll do my best to contribute to the thread.
Alright. I’ll start posting on Sunday if this week. Hopefully some others jump in. Sorry for hijacking you TheDub
highhoppingworm wrote:
Alright. I’ll start posting on Sunday if this week. Hopefully some others jump in. Sorry for hijacking you TheDub
I can complement the thread with my new American runner Kevin . He lately ran a road 16:11 5 k TT solo with my Dancan system and will probably run a sub 15 within a years time. I can sometimes update some of his workouts here for interested to follow. Cheers! :)
- Summer with J.S -
Great highhoppingworm! Hi JS, sounds good! (And for those on JS's back, it'd be great to keep it off this thread, what JS is suggesting here would be constructive and perfectly fine for the thread).
I got in low/mid 15s in college and took 5 years off. got back into it about 1 year ago. last training block I ran 16:15 on the track. goal is to break 15 in the next 2 years. I can start posting.
Cool sounds like we have enough interest. I'll plan to post previous weeks training each Sunday. See you guys then!
SUPERIOR COACH JS wrote:
I have coached over hundred runners of different level and no one of them injured because of this kind of perfect individual training.
Sammy Nyokaye is injured.
I have sub 15 as a goal for the future but isn't what I am training for right now. I probably won't be posting my training here on LetsRun but I have a daily vlog where I log all of my running. If you want to check it out here is a link to a recent time trial that I did.
I have had this on my goals list for some time but haven’t been able to get nearly as close as I would have liked. Graduated in 2018 but mainly focused on cross country while in school (25:00 for 8k). I ran my PB in the 1500/800 (4:03/2:00 same day) and 5K (15:35) last spring prior to COVID shutting down all competition and was doing some really solid workouts (12-16 x400 @66-68) and volume (6-8 mile tempos @ 5:45) at 60-70 mpw. I didn’t get in a ton of 5k specific work due to the shortened season.
Recently tried ramping things up again this summer but haven’t been able to hit the track as often as I would like. I have always been stronger in the 1500/mile than 3k/5k and struggle running 4:50 pace or faster for more than 3k. Probably a mechanics things, tbh.
Will try and update the thread if I have anything useful to share!
Just an advice for you. Skip the 6-8 miles tempos and do 6-8 miles of LT-intervals instead and you will see a clear improvement. Good luck!
Ganbatte wrote:
I have sub 15 as a goal for the future but isn't what I am training for right now. I probably won't be posting my training here on LetsRun but I have a daily vlog where I log all of my running. If you want to check it out here is a link to a recent time trial that I did.
https://www.youtube.com/watch?v=F62OTtzJv9s&t=843s
Nice running style! :) Had been easy for me to coach you sub 15 .
SUPERIOR COACH JS wrote:
Nice running style! :) Had been easy for me to coach you sub 15 .
Worry about Letlhogonolo and Sammy first.
SUPERIOR COACH JS wrote:
Ganbatte wrote:
I have sub 15 as a goal for the future but isn't what I am training for right now. I probably won't be posting my training here on LetsRun but I have a daily vlog where I log all of my running. If you want to check it out here is a link to a recent time trial that I did.
https://www.youtube.com/watch?v=F62OTtzJv9s&t=843sNice running style! :) Had been easy for me to coach you sub 15 .
Well it's nice to have someone compliment my form since in high school I was told I was clumsy and awkward. I followed the thread in 2019 where you coached someone for an OTQ in the marathon. If I followed your training philosophy now and didn't get injured I think I would break 15. My pr is 15:01 so it wouldn't be much of an improvement. I enjoy doing high mileage and slow easy runs simply because I like to run. Correct me if I'm wrong but I believe that goes against your philosophy.
Ganbatte wrote:
SUPERIOR COACH JS wrote:
Nice running style! :) Had been easy for me to coach you sub 15 .
Well it's nice to have someone compliment my form since in high school I was told I was clumsy and awkward. I followed the thread in 2019 where you coached someone for an OTQ in the marathon. If I followed your training philosophy now and didn't get injured I think I would break 15. My pr is 15:01 so it wouldn't be much of an improvement. I enjoy doing high mileage and slow easy runs simply because I like to run. Correct me if I'm wrong but I believe that goes against your philosophy.
Well......we don`t know how much sub 15. Anyway you should of course do what you like best and run easy slow runs and high mileage. I think it was Seb Coe expressing " Millions of runners can run a lot of miles , but only a few can run their miles really fast....... "..something like that. Good luck! :)
Like 2-4 x 2 mile @ 5:10-20 pace? Do you have an example workout you could share?
I have done 8x1k in the past @ 3:07-10 pace with 1 min jog recovery but have felt like the intervals were too short. Works the aerobic system really well but doesn’t really help me with maintaining the pace for the longer races.
Thanks for the tip!
SUPERIOR COACH JS wrote:
As I said, I have coached 12 winners of international races in 3½ years coaching. I know what I`m doing .
Lol
Your lies have been exposed.
You know what you are doing alright, you are lying.
shakin bake wrote:
Like 2-4 x 2 mile @ 5:10-20 pace? Do you have an example workout you could share?
I have done 8x1k in the past @ 3:07-10 pace with 1 min jog recovery but have felt like the intervals were too short. Works the aerobic system really well but doesn’t really help me with maintaining the pace for the longer races.
Thanks for the tip!
3-4 x 2 mile can be a good LT-interval for you, but the pace based on what your current shape is.
Let`s take an example ; if your current shape is 15:35 at 5 k the mile pace should be about 5:25.
Then you can also vary the length of the reps as you want to, just to get the total 6-8 miles of LT reps at same pace. 6-8 x 1 mile at 5:25 is another good example. Perfect stimuli to trigger your ability to use the lactate to recycle energy more effectively in the energy process.....
3:07-3:10 min pace at 8 x 1000m is too fast for you when it comes to LT -training......instead you should aim for 10-13 x 1000m at 3:20-3:22 min . When it comes to your maxVO2 workouts you should absolutely not run workouts you did as 12-16 x 400m at 66-68 sec , instead you should use 12-20 x 400m at 73-74 sec if your current shape is 15:35 at 5 k .
It`s a very common mistake by many runners to run too fast in their workouts taking into account the shape they have for the day. Gain without pain is a very good and smart way to reach your individual top capacity. :)