I'll do anything for sub 17.

Training Advice/Discussion 5k/10k

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4 years ago 05/09/2019 9:24am EDT

re: Hopingforsub17

Here's the week before I ran 16:58. Keep in mind this was an early season meet, your workouts will vary from mine. Also all these workouts (except the long run) are on a tough XC course so that's probably worth ~10 sec a mile.

Sun 08-19

12.4 mi @7:57 pace

Mon 08-20

7.5 mi with 4 tempo (5:55, 6:06, 6:15, 6:20)

Tue 08-21

8 mi @7:40 pace

Wed 08-22

7x1000, 2:00 rest (3:23, 2:23, 3:30, 3:26, 3:29, 3:26, 3:24), 1 mi warmup, 1 mi cooldown

Thu 08-23

8.5 mi @7:45 pace

Fri 08-24

5.5 @7:40 pace, 4 strides

Sat 08-25

5K in 16:58, 1 mile warmup, 2 miles cooldown

4 years ago 05/09/2019 10:05am EDT

re: 3200y5000

Some very specific "do this, do that" type responses here...what about just summer of malmo?

https://www.letsrun.com/forum/flat_read.php?board=1&id=3522061&thread=3521677

> Q: How many miles should I run?

> A: I don't know, but more than you've been doing. The time is now to find out exactly where your personal sweet spot is. The main goals are to (1) increase the mileage and (2) to run doubles. Some of you may be running over 100 miles per week for the first time, other still think that running 70 mpw is a lot. It's OK, this PROGRAM will accommodate everyone.

4 years ago 05/09/2019 10:11am EDT

re: ScottEvil

ScottEvil wrote:
Some very specific "do this, do that" type responses here...what about just summer of malmo?
https://www.letsrun.com/forum/flat_read.php?board=1&id=3522061&thread=3521677
> Q: How many miles should I run?
> A: I don't know, but more than you've been doing. The time is now to find out exactly where your personal sweet spot is. The main goals are to (1) increase the mileage and (2) to run doubles. Some of you may be running over 100 miles per week for the first time, other still think that running 70 mpw is a lot. It's OK, this PROGRAM will accommodate everyone.

^^^This

Train by feel, some days you'll run more, some days faster, some days slower etc. Don't set out to run exactly this many miles this week, the next and in five weeks from now. Just put on your shoes and run. Getting out of this OCD mindset of trying to control and plan out every variable has helped me tremendously.

malmo wrote:
Matt tenkchamp wrote:
Now I have gotten much smarter about training and dont worry about getting an exact mileage. I usually set a goal for the week but dont care if I hit it perfectly (like this past week was 80 and I hit 77). And I always convert mileage to 7:15 pace even if its more likely faster, like sub 7 on most runs. Trust me, if you look at my running logs you will see that I have mostly odd numbers like 74, 69, 83, 97,77, 66, 117, 103, etc.
Yet, every day on this message board you hear runners planning months ahead weeks 60,65,70,75,80,85 or 60,70,80,70,80,90 and then rigidly sticking to these arbitrary numbers, not for a moment listening to their own bodies.
I wonder how many runners add up their mileage on the last day of the week, then proceed to add an extra 2 or 3 miles just to match an arbitrary number that was written on paper?

https://www.letsrun.com/forum/flat_read.php?thread=2372073&page=2

4 years ago 05/09/2019 3:21pm EDT

re: Hopingforsub17

take your time...

run your easy runs ez, focus on progressively building your mileage.

slowly add faster long runs and progressive runs and fast strides/hill repeats

then segue into longer intervals and fartleks

stop trying to break 17 now, try to break 15 in 2-3 years

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