THE SECRET TO BREAKING 15:30

There's no secret. Just work hard and be consistent. Run twice a day as many days as possible. And save the hard sessions for when it matters.

Research Tinman training, it will be good for base phase

If you want to increase volumes and intensity you have to do things gradually and set more peak periods during the year where you can try PB.

Start from a period of volume with the arobic and anaerobic thresholds plus muscle strengthening, then January-March with cross or indoor competitions and training centered on VO2max and finally high intensity periods with synthesis work on 5k rhythms, lactic and power lactic, and lactic capacity synthetic works plus tactical synthesis on rhythm changes and different types of final sprints.

Down there is a possible example of how to evolve your state of form,

blocks A are the basic building blocks of aerobic and muscular construction, blocks B are pre-competitive blocks, while blocks C are competitive blocks.

November-January: block A, aerobic and muscular construction:

Aerobic resistance.

Muscle strengthening.

Running technique.

Aerobic power on the two thresholds.

February-March block B + C:

Aerobic endurance.

Muscle strengthening.

Running technique.

Aerobic power on the two thresholds

Interval training VO2max in uphill of 200-500 meters also.

Indoor or cross race rhythms.

Indoor or cross country competitions.

April, second block A:

Aerobic endurance.

Muscle strengthening.

Running technique.

Aerobic power on the two thresholds.

May Block B:

Aerobic endurance.

Muscle strengthening.

aerobic power on the two thresholds

Race rhythms.

Lactic resistance works and early power-capacity lactic works.

June-10 July Block C:

Aerobic endurance.

Race rhythms.

Resistance-capacity and power lactic works.

Synthesis works with Race rhythms + lactic rhythms.

Races on the track: 1500-2000-3000-5000 meters.

10-31 July Block A + B:

Aerobic endurance.

Muscle strengthening

Running technique.

Aerobic power on the two thresholds.

Interval training on VO2max.

Long fartlek on race rhythms.

August 1-15 Block C1:

Aerobic endurance.

Face rhythms.

long and medium Lactic power-capacity.

Lactic resistance works

Race rhythms synthesis.

Lactic works synthesis.

August 15-September Block C2:

Preparatory competitions from 1500 to 5000 mt.

Aerobic endurance

Running technique.

Aerobic support to aerobic power.

Tactical synthesis works with rhythmical changes and short, medium and long final sprints.

Peak race on the 5000 mt.

I would be happy to train you, help you, and explain everything better if you wishif you wish. I do it for free:

demighty@libero.it

It`s no secret anymore! -:))

With your 4:27 mile and 9:28 two miles you should be able to run at least 15:20 at 5 k with smart training.

Here I give away for free how to do it:

M: 6-8 miles easy at about 6:45 mile pace

T: 15-20 X 400s at 72-73 sec , rec= wait easy walking back to 120 bpm heartrate.

W: 6-8 miles easy at about 6:45 mile pace

Th: 6-8 miles easy at about 6:45 mile pace

Fr: LT-intervals to a total of 6-8 miles at 5:20 mile pace and same recovery as on Tuesday ( eg 8-10 x 1200m )

Sa: 10-12 miles easy at about 6:45 mile pace

S: Day off

A total of 49 mpw at most

Looks simple ? Yes, the structure is very simple , but you have to do it! Good Luck! ))

PS! And I`m sure. You don`t need to do doubles.

Dont share this with too many people:

Left + Right + Left + Right, then hold down A + B + START

Boom! Sub 15:30

60-70 mpw is perfect for a HS senior, and the workouts you're doing sound fine. Just be cautious and make sure not to push the envelope too hard during the summer. Make sure to get in the miles and the long runs, a weekly tempo, some strides, and plenty of hills.

If your 5k PR is from September, you need to consider why you peaked early in the cross country season. Did you drop mileage a lot during the season? If so, you may thrive off mileage and not run well when it drops too low. Is it possible you trained too hard last summer causing you to peak too early in the season? Talk to your coach about this to make sure you peak late in the season, a bunch of strangers on Letsrun won't be able to properly diagnose this issue.

I'm concerned with all the free coaching being offered here. How are my kids going to maintain their advantage?

Courses are much different. Times are irrelevant. Live in Georgia and you will break 15 minutes but live in Minnesota and you will only break 16.

SUPERIOR COACH JS wrote:

It`s no secret anymore! -:))

With your 4:27 mile and 9:28 two miles you should be able to run at least 15:20 at 5 k with smart training.

Here I give away for free how to do it:

M: 6-8 miles easy at about 6:45 mile pace

T: 15-20 X 400s at 72-73 sec , rec= wait easy walking back to 120 bpm heartrate.

W: 6-8 miles easy at about 6:45 mile pace

Th: 6-8 miles easy at about 6:45 mile pace

Fr: LT-intervals to a total of 6-8 miles at 5:20 mile pace and same recovery as on Tuesday ( eg 8-10 x 1200m )

Sa: 10-12 miles easy at about 6:45 mile pace

S: Day off

A total of 49 mpw at most

Looks simple ? Yes, the structure is very simple , but you have to do it! Good Luck! ))

PS! And I`m sure. You don`t need to do doubles.

That's pretty good advice. Since OP is a slow-twitch runner (better at longer distance compared to sprints) and the schedule contains only 50 mpw he can easily handle the moderate easy run pace, especially with the day off.

Getting 15:30 on 50 mpw would be very good for his long-term development too, since he can then add 10-20 mpw per year of college and get in the low 14s, or even quicker.

Sure you can also get 15:30 by doing higher mileage and slower easy runs, but you would limit your long-term development (harder for a college coach to improve you when you already ran 70-80 mpw to get 15:30). Grant Fisher got in the low 14s with 40-50 mpws and only singles and is currently reaching new levels in college.

The day off is great too, Lagat said taking Sunday off allows him to run 5:10 pace for his Monday recovery run, Laura Muir also takes a day off, etc.

-Consistent Training --> Progressive

-Eating proper meals, diets. Calorie/macro counting.

-Getting PLENTY of rest regularly

Based on your 1600/3200 PR and gradual progress, you should definitely be able to do it. I don't see why not. Just try to avoid injury, and keep on training the way you have.

I hope you break 4:20 / 9:20 this year, as well (you most certainly can).

Thanks to all! XC times tend to be slower than track, but hopefully my chances are still good. Any more opinions or advice is always appreciated.

The thing is …...there is no need for more mpw when he has reached 15:30.....there is

just need for running the miles faster......it`s just a pace thing! And when it comes to a day off in the week most Kenyans do it. In fact all Kenyans I have coached in 4 years time take a day off in the week.

webby wrote:

I'm concerned with all the free coaching being offered here. How are my kids going to maintain their advantage?

Webby….you shouldn`t be concerned. Here they are in the best hands . At least when it comes to my advices. ))

If they follow during summer vacations you will have transformed young runners without injuries and ready to hit the fall XC …..fast & furious ))

- SBJS- Summer by J.S

LateRunnerPhil wrote:

The day off is great too, Lagat said taking Sunday off allows him to run 5:10 pace for his Monday recovery run, Laura Muir also takes a day off, etc.

Changed your mind, Late RunnerPhil? In another thread you told it was necessary to run all days in the week.

Yeah.... you did.

Take more interval breaks and press the return key a few extra times to make paragraphs when you're typing.

Use a hammer and you can break anything.

Contracter wrote:

Use a hammer and you can break anything.

He's right, just hammer every run. Every morning hammer 30-60 minutes over hills and every evening hammer 400s till you can't run no more.

Yes or No? wrote:

LateRunnerPhil wrote:

The day off is great too, Lagat said taking Sunday off allows him to run 5:10 pace for his Monday recovery run, Laura Muir also takes a day off, etc.

Changed your mind, Late RunnerPhil? In another thread you told it was necessary to run all days in the week.

That's what Tinman believes (running every day, even if it's just 30 mins).

We can't definitely say whether a day off or not is ideal. There are reasons for it, and against it.

Can't argue with Lagat's - I can run much faster on the day after! I'm super fresh, with 7 days training a week I'd have to slow down my easy runs. He speaks with his feelings and what has worked for him in the past.

But also can't argue with Tinman's scientific argumentation - a day off will immediately reduce blood volume, and might make a runner feel bad the day after. Some runners really feel sluggish and running feels weird even if they just take 1 day off.

I guess individualization is probably necessary. If someone is a heavy slow-twitch athlete, he needs to run lots and lots of miles, so taking a day off would be bad. He would thrive on all that endurance training. Someone like Lagat or Muir with excellent natural speed might be better with 1 day off, and be more fresh on the other days. They can also have higher intensity on other days, especially on workouts (Muir does 3 very fast speed sessions a week). Too much mileage would destroy runners with lots of fast-twitch fibers.