15:58 5k but a 4:11 mile, why can't I run the longer distances ?

If your main distance is the mile, don't worry about it. Seriously, every running event requires specialized training. As others have said you might not be running enough miles or might simply not be suited to running longer events. 5k is more than 3 times 1500m so it's a big jump. Your 5k is relatively slow compared to your mile but it could be lack of race experience, lack of aerobic development, any number of things.

I'd question whether the issue is/was bacterial overgrowth in your small intestines (i.e. SIBO). They sequester iron to make biofilms to render them 'invisible' to the immune system. Taking more iron provides a food supply. Often, these are lactate producing bacteria. Lactoferrin would be a good bet.

trackislife12 wrote:

I just don't see why I am not running 15:20-30 in the 5k. Has anyone struggled with a similar issue ? What did you do to change it ?

Running longer reps than you would for the mile should help quite a bit.

For example, warm up with a 5k at 80 to 90 percent effort, then do 5x1k, with 3' recovery jogs between reps.

You likely need long tempo or steady state workouts. You obviously have the needed speed for a faster 5k. Something like 60min where the first 10 is warmup, last 10 is cool down with 40min at Marathon Pace. Daniels Formula will give you a rough idea of the pace (using your 5k, not mile as input), but start slower than suggested and let your fitness make these runs faster over time. Pacing should be pretty consistent and effort will be moderate to hard. You will push on your aerobic threshold and get used to sustained harder efforts.

OP, you're not alone. Seb Coe couldn't run long distances either. He tried several times over 3000m and 5000m to no avail, with something like a 14:12 5000m PR and a 3:48 mile.

REAL. wrote:

OP, you're not alone. Seb Coe couldn't run long distances either. He tried several times over 3000m and 5000m to no avail, with something like a 14:12 5000m PR and a 3:48 mile.

Unlike OP, Coe was an actual fast-twitch runner. He split 45s in a relay in case you forgot, and a 46.8s 400m FAT. He was a true 800/1000 guy. Kiprop, Makhloufi, Souleman, Lewandowski were all slower and couldn't approach a 46s 400m.

Obviously pure 400/800 runners are even more fast-twitch than Coe (Rudisha, Borzakovskiy, Mark Everett and El Caballo all ran in the 45s FAT, but OP isn't anything like that.

He is a balanced muscle fiber type, like many of us and in his case it's just being aerobically underdeveloped and not mentally experienced enough to race a 5k at maximum effort. We have given him info on how to improve his 5k and bring it up on a strong level like his 400/800/1500 times.

I had similar high school distance background with mpw. In college bumped up to 60 mpw in first few years and 75 by senior year. Took by body a while to handle the increased mpw and intensity. Also the increased school workload took a while to get used to. First two years of college was often getting sick. Keep plugging along you will figure it out. My times went from 16 flat in high school to 1420s. 3k progression was 916-12, 909 13, 856-14, 835 -15, 816 -16. Would try to increase your mileage to 60+ and make sure you do the core work, weights and form drills which will help you in all distances.

dont run 5000 meters.stick to 800s and 1500s and work on your speed.youre probably not suited to running longer distances.not all middle distance runners can be good at long distance.

I had something similar going on in college. Looking back, I think the problem was I did little work near 5k pace. We mostly did reps at mile pace, tempos and easy mileage. There's a pretty big gap between mile pace and tempo pace so I never got comfortable at 5000m pace. Fast forward almost two decades and I run less mileage, I am heavier and less strong, and yet I am able to get surprisingly close to my college 5k times simply because most of my workouts are longer intervals at 5 and 10k paces.

Sound to me like it's lack of stamina not necessarily not enough endurance.

Focus on raising lactate threshold. One way to do this while working your anaerobic power is by doing a Tinman Complex/Combo workout with LT or CV reps followed by speed reps. For example:

Base Phase

1. 2 mile easy

2. ___x ( 200m jog then 1000m @ LT pace (3k date pace + :30-:40 sec))

4. 6 x ( 500m jog recovery then 300m @1600m race pace

5. 1 mile easy

Build Phase (Specific Prep and Pre Comp)

1. 2 mile easy

2. ___ x ( 200m jog then 1000m @ CV pace (3k date pace + :30-:40 sec))

4. 6 x ( 200m jog recovery then 200m @1600m race pace)

5. 3 x (650 jog then 150m @ 800m race pace)

6. 1 mile easy

Race Phase (Competition Phase)

1. 2 mile easy

2. ___ x ( 200m jog then 1000m @ CV pace (3k date pace + :30-:40 sec))

4. 10 x ( 600m jog recovery then 200m @80% of 200m date pace)

5. 3 x (650 jog then 150m @ 400m race pace)

6. 1 mile easy

To find the # of reps for the LT or CV intervals, divide current 5k time in 420 for total time volume for the intervals. For example a 16:15 5k would be:

Convert to decimal: 16:15=16.25

Formula: 420/16.25= 25.8 minutes

You generally want to spend 3-4 minutes per interval which should correspond to 1k rep time. So for the 16:15 5k runner they are looking to do 6-8 reps.