Just ran my first sub-17 minute 5k, coming in at 16:53. That's another 10 seconds off my PR, even after a couple months of less than consistent training. ~40mpw, with a couple breaks (got a molar pulled, etc).
The encouragement I got from this thread was certainly a factor, so I'd like to share the success. Onward and upward!
whoops, forgot I had an actual account I could use
That’s fantastic. What did your key workouts look like?
I followed summer of Malmo through summer, focusing on one tempo of 3-5 miles per week and one speed oriented workout, something like 12-16 x 150m or 200m.
Getting into racing season, or what little that has meant this year, I began workouts like 5x1000m with 2 minutes rest, or 10x400m with 200m rest.
I also tried the Lydiard progression at one point.
Also - thanks!
Great thanks. What’s a lydiard Progression btw?
My question is this:
Do you know of any late 20s runners who were able to make a comparable improvement in 5k?
I am going to go for it either way, working on progressing with smaller goals over years, but I am looking for a precedent. Have you seen or experienced something similar?
As if late 20s was old or something.
SEcond off. How do we know? You asked like the most general question.
Just look at what you typed. Sit back and read it again.
What's your training? What's your current miles per week? What's your current lifting program? What are you running now? What did you run today? What are your PRs?
I don't get how you come on here and ask this broad spectrum question and expect an answer.
So here you go.
I'll answer it for you.
Yeah we heard of someone. They did really good. They set a PR.
There. There's your dumb answer to your dumb question.
SUPERIOR CROTCH JS wrote:
Of corse you can . you just need my DOOKIECAN system to train proper . 21x400 with individual rest down to 119 bpm. Mor work and more rest than that fakker JS from nederland. I internalized many kenyon runners to 10kM pb. One ran 24:27 this spring . MAJIK !
Good job coach.
I'm the OG poster (just made a registered account).
The promised update -
Ran a 17:03 5k today, with a moderate (5mph) headwind the whole way.
I wanted to get under 17, but it's going the right direction, at least (and a PR). And, it is in the middle of what will end up being a 100 mile week.
I figure, if I keep setting the right goals, I can be another one of the stories to inspire whatever future person wants to break their own expectations. Alright, back to work! (actually, just staying home or running)
Do you have km splits?
Sure you can! I ran my best times @ 34, and started @ 22, never ran in high school or college. Nothing earth shattering (4:37 mile, 16:12 5K, 33:30 10K, 01: 13:33 Half), but I was only putting in mileage around 50, had time off in there for life and injuries.
My bread & butter was 16X200s with a 200 jog rest @ 1 mile pace (in season) for speed, 16-20X400 @ 2mile> 5K pace, 200 jog rest for endurance. Usually two workouts a week alt. with 8-10 X 1 min hill repeats hard for one or the other workouts depending if I felt I needed more speed focus or endurance.
Off season (winter) Fartlek once a week and keep the LR and pace in there every other. Needed the down time in the winter to recharge and refresh. I eased into the harder stuff in the Spring building pace and volume having mini peaks until Nov usually to hit goal races.
Long run was an easy 16, alt weeks with progression, fast finish type run.
You are smart upping the mileage, and you should get into the 15s fairly soon if you can keep the higher mileage up. I had just made a breakthrough but got injured and that was the end of my PRs. Just be patient, consistent, back off when you need to. Easier said than done, but it's just hard work and smart training you have to do. Good luck!