Can I break 5?

No, no you can’t break 5.

Good luck.

You're still young but I think it would take a few more weeks to get under 5. You may get close. I started from scratch a few years ago and ran 5:08 after 3ish weeks (similar PRs to you). That being said, I jumped mileage pretty high to get going. I think my third week was 40 miles. I'd suggest doing 30+ miles the next 2 weeks if you can. The third week add in some speed work. Take it easy the last .5 and give it your all.

Shooting for sub 6 is probably a more realistic goal right now.

Thanks for the input everyone! I will try to increase my mileage in the next few weeks. I think I will do the mile TT tomorrow morning and post an update then

i'm thinking you'd be lucky to crack 5:20. I ran 4:50 in 2014 myself and fell off. Like you, started getting back into it and recently went 5:45.

buttholer wrote:

i'm thinking you'd be lucky to crack 5:20. I ran 4:50 in 2014 myself and fell off. Like you, started getting back into it and recently went 5:45.

This might be more accurate to shoot for. I decided to do a 1000 m TT this morning since I didn't get to the track until 11 and the temperature was already high with a decent dew point.

1000 m time: 3:05 (72, 37, 76)

I then walked back to the 200 m and did 2 x 200 with 200 jog recovery in 36, 36.

It felt awkward. I was heel striking my way along the track.

This week is done with ~ 20 miles.

Tuesday: 40 min

Thursday: 40 min

Saturday: 40 min

Sunday: the TT and 10 min WU/CD

Train smart and lose just a few pounds and you can break 5:00 on Labor Day, IMO.

webby wrote:

Train smart and lose just a few pounds and you can break 5:00 on Labor Day, IMO.

Thanks webby. Do you think it is safe to add in an extra day or two (so 5-6 days total) of running already?

spruce wrote:

Thanks webby. Do you think it is safe to add in an extra day or two (so 5-6 days total) of running already?

I think another 40 minutes of easy running can't hurt, as long as you don't feel yourself starting to break down. If you're really trying to peak in three weeks, you have to balance getting in shape with making sure that your legs feel fresh. Should be fun!

I'm more concerned with your weight--if you weighed 20-30lbs heavier than you did when you were in PR shape, you wouldn't have broken 5 in the first place. So dieting is probably just as important as your training right now.

Another week done. Hit about 25 miles this week and I feel like I am enjoying running again! Monday: 30 min Tuesday: 40 min Wednesday: 30 min Thursday: OFF Friday: 35 min Saturday: 40 min Sunday: Hard effort 600 m in 1:38 (64, 34) and a few 200 m strides

Creaky Bones wrote:

I'm more concerned with your weight--if you weighed 20-30lbs heavier than you did when you were in PR shape, you wouldn't have broken 5 in the first place. So dieting is probably just as important as your training right now.

Yeah I am a bit concerned about the weight. I am 5' 10 and weigh about 155 lbs. I started lifting after I stopped running, so almost all this weight gain has been muscle.

spruce wrote:

Another week done. Hit about 25 miles this week and I feel like I am enjoying running again!

Monday: 30 min

Tuesday: 40 min

Wednesday: 30 min

Thursday: OFF

Friday: 35 min

Saturday: 40 min

Sunday: Hard effort 600 m in 1:38 (64, 34) and a few 200 m strides

Creaky Bones wrote:

I'm more concerned with your weight--if you weighed 20-30lbs heavier than you did when you were in PR shape, you wouldn't have broken 5 in the first place. So dieting is probably just as important as your training right now.

Yeah I am a bit concerned about the weight. I am 5' 10 and weigh about 155 lbs. I started lifting after I stopped running, so almost all this weight gain has been muscle.

that is a really solid 600m effort. wouldnt be surprised at 5:10ish off that. A bit more impressive than your 1000 TT.

Also, 5'10 155 is not that extreme. SOme of that muscle is going to make your pure speed better than it was back in the day. YOu'd be better off 10 or 15 lighter, but this will not affect you in a mile the way it would in a 5k/10k.

I wanted to bump this thread back up. I was posting here:

https://www.letsrun.com/forum/flat_read.php?thread=9706011

for a little while, but I want to focus on the 1500/mile again and start training more seriously.

To summarize: during January 1–April 5 I was running 15–18 mpw on average training three or four days a week. I mostly cut out the time trials, but I did run a single 1600 m time trial on February 8 in 4:57 and a 2:55 1 km on February 2.

Last week I ran a 42 km (26 mi) week with an easy 3 x 3:00 @ CV/2:00 rest workout and another day with 16 minutes at ~ 3:50 km pace, which felt good. My plan is to increase my volume by 30 minutes per week and no more than 90 minutes per month and race some summer road miles in June and July (if they happen). I will probably only get up to 64–72 km (40–45 mi) per week during this build up.

Last thing (sorry again for rambling, I just want to give more context to anyone who can offer advice): When I ran 4:28 in 2014 this was a full road mile with no net elevation change. I felt like I could have run 4:25 or so on a track during this period, but did not get the opportunity.

Basically, if I had to make A, B, and C goals they would be: A: <4:40;B: < 4:45; and, C: < 4:50. Do these seem achievable?

# Apr 13–19

**Volume**: 44 km, 3:11, 310 m elevation

strength work Mo,We,Fr,Sa

* Mo OFF

* Tu 7.96 km (35:49)

* We 9.56 km (40:29) w/ 3 x 3:00ON (3:25/km, 3:42/km, 3:30/km) 2:00OFF + 4 x 0:20ON (3:24/km, 3:12/km, 2:53/km, 2:54/km) 0:40OFF

* Th 8.21 km (36:10)

* Fr OFF

* Sa 8.12 km (36:00)

* Su 10.17 km (42:48) w/ 4500 m @ easy tempo (17:12, 3:49/km) + strides

# Apr 20–26

**Volume**: 52 km, 3:48, 405 m elevation

strength work Mo,We,Fr

* Mo OFF

* Tu 8.08 km (36:01) + strides

* We 10.91 km (46:53) w/ 3 x 3:00ON (3:39/km, 3:40/km, 3:31/km) 2:00OFF + strides

* Th 7.98 km (36:03) + strides

* Fr 8.08 km (36:01)

* Sa 7.97 km (36:00) + strides

* Su 9.00 km (37:45) w/ 4000 m ez tempo (15:00, 3:45/km)

Feeling good! I will slowly keep increasing my training volume. Next week I will add some distance to the tempo, and then in two weeks I will add a longer run.

Apr 27–May 3

Volume: 58.2 km, 4:11, 452 m elevation

strength work Mo,We,Fr

* Mo OFF

* Tu 8.25 km (36:03) + strides

* We 10.00 km (42:12) w/ 3 x 3:00ON (3:36/km, 3:34/km, 3:33/km) 2:00JOG + strides

* Th 7.97 km (36:09)

* Fr 10.06 km (44:23)

* Sa 10.00 km (42:36) + strides

* Su 11.92 km (50:25) w/ 5 km tempo (18:46, 3:45/km)

May 4–10

Volume: 43.8 km, 3:17, 349 m elevation

strength work Mo,We,Fr

* Mo OFF

* Tu 9.74 km (44:33)

* We 8.01 km (36:01) + strides

* Th 7.97 km (36:09) + strides

* Fr 8.05 km (35:51) w/ 3 x 1:00 cruise (3:32/km, 3:25/km, 3:26/km) 1:00 jog + strides

* Sa OFF

* Su 10.02 km (45:08) + strides

May 11–13 (so far)

* Mo OFF

* Tu 8.11 km (36:01) + strides

* We 6.90 km (29:26) w/ 1000 m TT in 2:51 @ 6:45 AM, 50 °F (10 °C) temp, 42 °F (5.5 °C) dew pt., light wind, light rain

Thought I would update this log after a time trial this morning. Conditions were not ideal but I am pretty happy with it. It has been a while since I tried a time trial. My goal was below 2:50 but I am happy either way! I don't have accurate splits, but I think I fell off between 400–700 m.

Yea forget this sub-5 labor day stuff. You were already close after the 3:05 on limited training. Now you're close to 2:50. Probably could give sub-4:50 a go. Looks like you're having fun & getting more & more consistent.

NERunner053 wrote:

Yea forget this sub-5 labor day stuff. You were already close after the 3:05 on limited training. Now you're close to 2:50. Probably could give sub-4:50 a go. Looks like you're having fun & getting more & more consistent.

Thanks for the input! I am going to do a time trial next week, maybe 800 m or 1600 m. If I do the 1600 I will shoot for sub 4:50.

May 11–17

Volume: 51.3 km, 3:44, 383 m elevation

strength work Mo,We,Fr,Su

* Mo OFF

* Tu 8.11 km (36:01) + strides

* We 6.90 km (29:26) w/ 1000 m TT in 2:51 @ 6:45 AM, 50 °F (10 °C) temp, 42 °F (5.5 °C) dew pt., light wind, light rain

* Th 8.01 km (36:53)

* Fr 10.00 km (41:54) w/ 2 km tempo (3:39/km) + 3 x 1:00 cruise (3:27/km, 3:35/km, 3:21/km) 1:00 jog + strides

* Sa 8.25 km (36:01) + stride, so much easier running in the evening

* Su 10.01 km (43:54)

May 18–24

Volume: 53.0 km, 3:53, 324 m elevation

strength work Mo,We,Fr,Sa

* Mo OFF, but hiking at work

* Tu 8.02 km (36:46) + strides

* We 10.02 km (42:26) w/ 2 km tempo (3:38/km) + 4 x 1:00 cruise (3:30/km, 3:27/km, 3:27/km, 3:15/km) + strides

* Th 8.01 km (36:12) + strides

* Fr 7.81 km (32:19) w/ 8 x 200 m @ ~ R pace w/ 200 m jog recovery in 32, 35, 36, 34, 37, 35, 35, 34 (mean recovery @ 4:30/km) and 2 x 120 m in ~ 15

* Sa 8.38 km (35:55)

* Su 10.77 km (50:03)

May 25–31

Volume: 46.4 km, 3:24, 342 m elevation

strength work Mo,Tu,We,Fr,Sa,Su

* Mo OFF, but hiking at work again

* Tu 8.02 km (36:17) + strides

* We 6.41 km (26:54) w/ failed 800 m TT: 750 m in 2:06 @ 6:50 AM, 65 °F (18 °C) temp, 64 °F (18 °C) dew pt., light wind, light rain again. I had to go into lane 2 twice to avoid people and I woke up tired. Added a couple 150s and 200s after.

* Th 8.02 km (36:56)

* Fr 8.00 km (35:04)

* Sa 8.01 km (31:52)

* Su 8.01 km (37:34)

June 01–07

Volume: 42.4 km, 3:08, 342 m elevation

strength work Tu,Th,Sa

* Mo 6.02 km (26:50)

* Tu 6.00 km (26:52)

* We 6.00 km (26:04) last 4 km in 15:00 (3:45/km)

* Th 6.00 km (27:50)

* Fr 6.00 km (27:18) + strides

* Sa 6.00 km (28:42)

* Su 6.00 km (26:46) w/ 1600 m TT in 5:02 @ 7:00 AM, 71 °F (22 °C) temp, 68 °F (20 °C) dew pt.

Well that 1600 TT was a little disappointing and the summer mile race series has been cancelled. So, this is probably my last update to this thread because I won't get to race a mile until next March/April probably! I am surprised I ran slower today than in February when I was only running 3 or 4 times per week.

I think I need to slow down my easy days and emphasize increasing my training volume and endurance. I am going to work on that now and probably race a 5 km in October and November.

Thanks to everyone who provided input on this thread!

Back again to ramble. I only went for 8 runs since the last time I posted here, but I am back and want to return to training 3–4 times per week. I did a 3000 m TT on Saturday (10:21), which I am pretty happy with because I am horribly out of shape. I do not want to make too concrete goals again, but I would like to hit 9:55 for 3000 m and ~17:20 for 5000 m this fall. It is likely that my town will hold a few 5000 m races in the late fall, so that should help speed me up as I start training more consistently.

July 27–August 2

Volume: 27.95 km, 2:10, 267 m elevation

strength work M, W, F

* T 7.85 km (37:03) AM, 8.19 km (38:34) PM

* Th 6.01 km (30:00)

* Su 5.88 km (24:50), uptempo last half

August 3–August 9

Volume: 20.3 km, 1:27, 190 m elevation

strength work M, W, S

* T 6.48 km (27:05) w/ 3000 m tempo in 11:21 (3:47/km)

* Th 7.88 km (36:20)

* S 6.00 km (24:02) w/ 3000 m TT in 10:21 (1st 1500 m in 5:02, 2nd in 5:19) @ 8:00 AM, 74 °F (23 °C) temp, 72 °F (22 °C) dew pt., calm wind