5x1k w/ 60 second R

Great Thread - loved reading it! Good luck on your next 5k!

Ps, what's your favorite 5k workout --- not asking for the best or any recommendations, just your favorite ;)

OP -- you have OTQ potential in the future. Keep it rolling.

Favorite 5k workout- 4x4 mile @ Interval Pace w/ 4' jog rest. Right out of Daniels Formula!

Officially ended my training cycle for the fall today. Happy Thanksgiving to everyone! Hope everyone had a great day with friends and family! Ended up running 14:44, trying to focus on pushing myself with the pace car, imagining it was another person ahead of me lmao. Legs just didn't have it today. Second place was my teammate for the race today, and he ran 16:08. Both of us basically ran solo today, so we were pretty happy with our efforts and results. I went out in 4:37, thinking eventually down the road, I'll be able to hold that in a race with others around me. It was tough trying to hold that today, as I ended up splitting 4:48/4:48 for the remaining two miles. I will say those last two miles humbled me a little bit today. They told me that I need to be patient, and to accept and be happy with the gains that I have made in the training cycle. I know as runners, we are always hungry for a PR. Taking a few days off, then hitting the roads again for some more training. Cheers!

I meant 4xmile haha

14:44 on road vs 14:36 on track seems to be close to equivalent to me. doing it solo tips it to a better performance imo. nice run.

What an entertaining thread - thank you for giving updates and congrats with the great progression! Enjoy off-season, hope you'll update this in the next year!

Finally found some free time, and I've been wanting to update the feed, so here it is!

Races I've ran this cycle:

1.) "January" Indoor 3k (177ishm Track-solo-got sick with a bad chest cold that caused my chest to cramp when I ran)- 9:06 (went through the mile in 4:32 and fell off brutally).

2.) "February" Solo Mile TT (18-20 mph winds)- 4:26

3.) "March" Road Mile in Binghamton, NY (4:25-techincally my PR now)- Went out way too hard (60-62 400 lmao, 2:07ish 800, 3:20 1200, etc). Had a slight incline @ 0.5 miles but it wasn't anything that would change the pace drastically.

4.) "Mid-March" Solo Road 5k (1st mile xc, then road with a bunch of turns the last mile. Did 8 miles, which included a hilly fartlek 12 hours)- 15:08

Really turned it around the last month with my workouts. Not gonna lie, I feel like my chest cold I got in January really messed up my training for a hot minute, but ultimately I was able to recover from it with time. I didn't do workouts for about 2-3 weeks, just mileage that I could handle with the breathing. Did a 3xmile cutdown two weeks ago with 3' rest (4:42, 4:34, 4:28). Two weeks before that, I did 6x800 @ 3k effort w/ equal rest (2:13.5 avg). I got my mileage up to 60 for peak mileage. Currently running about 40 mpw going into Bucknell this Friday for the late-night 5k. Seeded myself based off the 6x800 workout (14:25). In all honesty, I'm goaling for the 14:15 ballpark. I think that's ALOT more realistic than sub 14. We'll see how it goes. I'll update the feed post-race!

Good luck! That cutdown shows that you're on the pathway to sub-14 this year or next.

Good luck! First time I've seen this thread but it's awesome to see how much progress you've made! From well above 15 to coming up on sub-14 :)

Just found this thread, would love to see more updates but will follow along on Strava instead for now...

Forgot about this thread until I was cleaning out my junk mail and found this reply. It’s great to see those following along on Strava since I haven’t updated this. I definitely stay consistent with posting my training on strava. It’s honestly awesome to see the support I’ve gotten through this post over the last few years and it does encourage me to get out there and keep putting in the miles and workouts. To bring this thread up-to-date, I haven’t improved much since then, until this summer in my opinion. 2022 started out really well, and then I ran into a few health problems throughout the year that really messed up training. I didn’t get fully recovered until the end of the year, and that’s when I finally was able to start stacking some training together again. Spring of 2023 went really well for how 2022 went. I ran sub 4 in the 1500 at a final chance meet, a 15:09 5k on the track in early April, and got a cheeky 1 second pr in the 800 so overall I was pretty pleased with where I ended. I started getting fit again in the summer/fall, piecing together some good workouts and time trials to prep for the Rothman 8k. I was able to get under 15 again on the track and ran an 8k xc race for the first time in over 2 years. That was fun! I did a workout (8x1k with 1:00 rest at goal pace) the week before and averaged 2:57 so I felt very confident going into the race. The day before, I woke up with a migraine and fever along with cold symptoms. I still made the drive down as I didn’t want to wimp out. I ran the race the following day and it didn’t go well. I fell off pace after the first mile and just held on as long as I could to finish it. Took some time off after that race and a Turkey trot that I ran for fun. This past winter I made the move from PA-TX so I still went out and ran but didn’t take it seriously. I put together some good workouts and decided to run a 1500 where I didn’t perform that well (should’ve expected that). I decided to take a couple weeks off after that race, and got myself mentally ready to get back into racing again. So far, this summer has been going very well and I’ve been fortunate to not deal with injuries or illnesses yet. I got my mileage up and have just been focusing on my foundation and base. I’ve ran a couple of races (a 4:21 track mile in over 100 degrees and this past Saturday I ran a solo 14:57 5k time trial on the road). I was stoked about that 5k and how it went. It’s been awhile where I felt in control like I was during that run. I have my eyes on some races this fall but I’m just trying to enjoy the process and have fun with it again like I used to! Going to try to remember to keep this thread updated with how training goes!