Sub 15:15 5k strategy

It might not be a bad idea to try a mile time trial a week out.

Otherwise just keep doing what you have been doing. You should be faster this time around just through natural progression. Take the first lap a little more conservatively.

Looks like you know how to TT pretty well. Slow down that first lap to 73 and try to hit 73s each lap. Don’t freak out if you see a 74. If you’re in shape to run 1510, you will close the last 5 laps in 71.5-72.5.

You might not, either, even if you are in shape to run that fast.

+1 to a mile tt a week out.

If you don't let it drag you out too quick the 1st mile of the 5k will feel like a walk

I'm just under a minute slower than you but usually I try to set a pace that's around 1-2 seconds per lap faster than what I need to average to hit my target pace. It's more of a psychological thing, if I hit the halfway mark and I'm bang on the pace I'll begin to doubt myself. If I reach the halfway mark and I'm 10 seconds ahead of target pace, knowing I can afford to slow down slightly is a huge psychological boost. But that's just me personally. We're all different, I guess...

i recommend trying to go out slower.... mayber 75-76 first lap 74-75 second lap. then try to negative split. you have a kick so you can make up 4 seconds in 200m.you have to trust your fitness.

you went out in 70 the second time and ran slower. try going out slower to run faster.

i pace a lot of people and they have a hard time with this concept. but once i get them to commit to going out slow they end up running better.

negative splitter wrote:

you went out in 70 the second time and ran slower. try going out slower to run faster.

i pace a lot of people and they have a hard time with this concept. but once i get them to commit to going out slow they end up running better.

Your general point is fair... but I went out in 70 and ran 6 seconds faster

Looks like you’ve got 74-75 per lap dialed in on tired legs. ‘Just’ need to move that to 73-74 :-). This close, some pace-specific work hitting 73/lap pace?

Similar to others mile TT idea, we used to do a 1600/800/400 work-out about 7-10 days out from a big race at near, but *not quite* maximum effort for each, 3 min rest between.

Last idea, you said haven’t been doing much speed work, mostly strength, now might be the time to do a little top end speed work. Might make all the paces just a little easier.

I would try to break the race down mentally into 1K splits. For me personally, the second mile of a 5K on the track can be daunting, but if I just focus on each 1K split it feels much more manageable.

To run 15:15, you need 3:03 per 1K, or 73 per 400m. So an ideal pacing schedule based on the information you provided would look something like this:

1K: 3:01-3:02

2K: 6:05 (3:03-04)

3K: 9:08 (3:02-04), for sure be sub 9:10 here

4K: 12:10-13 (3:02-05)

5K: 15:10-15 (3:02-05)

You tend to get out a bit quick and settle into an even rhythm, so managing the first 1K and then staying even through the middle 3K, and hammering home the last 1K seems like it would play into your strengths.

As far as workouts go, it seems like you're doing the right things, but a few sharpening workouts for 7-10 days out from the TT might be (in order of my preference):

1.) 6-8x 800m @ 2:25-2:27 w/ 1:00 Rest

2.) 15x 400m @ 72-73 w/ 200m jog rest (under 60 seconds)

3.) 1600 @ 4:55, 2:00 rest, 2-3 Miles @ HM Pace, 2:00 Rest, 1600 @ 4:55

Will second everyone telling you to back off the first lap. 73 is ideal, 70 is too fast, 75 is not a big deal just make an adjustment.

I think more importantly you should trust your self farther out. Try 72s at 2k to go...or 69/70 with 1k to go. No need for the legs to run a 32 second last 200m in a time trial, when 5 consecutive 35s cut more time off.

I would recommend 8 to 12 x 400m tune up workout (at least 1:2 interval to recovery) run at 70s and cut down to 66s about 10 days out.

Sliding Scale wrote:

Will second everyone telling you to back off the first lap. 73 is ideal, 70 is too fast, 75 is not a big deal just make an adjustment.

I think more importantly you should trust your self farther out. Try 72s at 2k to go...or 69/70 with 1k to go. No need for the legs to run a 32 second last 200m in a time trial, when 5 consecutive 35s cut more time off.

I would recommend 8 to 12 x 400m tune up workout (at least 1:2 interval to recovery) run at 70s and cut down to 66s about 10 days out.

I'd basically second the above poster.

Get down the miles a bit, do only 6 - 8 x 400s on 400 jog recovery at 72 - 70.

Make sure you're rested.

Then go out 3:03/3:04s all the way to 4k. If you feel good, wind the pace down with 1k to go. A longer hard drive to the finish. With 800 to go think like "ok man, 1 lap and then another". Go sub 3 on the last k. That's how I'd try to do it.

don't go out in 70 that's for sure. no need for a fast first lap when you aren't fighting a pack for positioning

Good tips all. I think aiming to negative split is probably the way to go even though it is tempting to bank some time in the beggining.

I like the mile TT idea but will probably skip it to avoid racing 4 times in 4 weeks.

Very happy with my workout today: 6x 1k w/2 minutes rest:

3:02, 3:01, 3:03, 2:57, 3:02, 2:54

Couldn't run on a track so one direction being slightly uphill accounts for the back and forth splits.

AXC wrote:.

Very happy with my workout today: 6x 1k w/2 minutes rest:

3:02, 3:01, 3:03, 2:57, 3:02, 2:54

Couldn't run on a track so one direction being slightly uphill accounts for the back and forth splits.

That's a sub-15 affirming workout. Whether you can push yourself to get there in a TT setting is the question. But in a race setting, perfect conditions -- you can break 15 (unless you on the workout warrior side of things).

I ran 6x1k on the track with 2 mins rest in 3:00, 2:58, 2:56, 2:56, 2:55, 2:52 shortly before running 14:38.

Moby can you update your sub-4 thread?