Hill repeats on grass if you like 100-200m with plenty of recovery. 200m repeats on the track with a 400m jog. 6xstrides try to do at least 6 every day
I think speed -- 73 = 5:45/19:30/40:30. You seem to have great relative endurance. No reason why you can't run some big PRs if you make some tweaks to your training. Sub-18 potential moving forward.
Do workouts that make you uncomfortable. Shorter reps (150-500m range) w./ decent volume w./ full rest. 8-12 x 200m w./ 90s-2min. 8-10 x 400m w./ 60s-90s. Shorter reps w./ low volume close to max (faster than 73/400 pace). 3 x 400m @ 800 w./ 3:00-4:00 rest. Do strides 2x/week. Just 4-6 x 20s hard/40-60s ez in the last 1-2 miles of an easy run.
When you do stuff like that, even though it's less volume than something like 5-10 x 1k, it counts as a weekly workout so make sure to pull some quality out of your training week. If you typically do 6 x 1k & 4 mile tempo as your 2 quality sessions replace with 8 x 400 & 4 mile tempo.
As long as in the fartlek the intensity is high and biomechanics are in check utilizing the forefoot and toes. Instead of strides every day maybe 12-16 or more so every once in a while.
When you’re chasing a new 5k personal best, it’s about having a set pace in mind and knowing you can hold it for 12.5 laps. Assuming you run evenly because the race pace is reasonable, a 1-sec/ lap improvement is 12.5s right there. Work on knowing your goal 5k pace in and out.
say you want to run 18:30 for 5k which is like a tiny bit faster than 6:00 pace. You need to hold 90s laps. With your personal best at 73s, the 90s lap should not feel unreal. But you will need to work on your strength to hold that pace for 12.5 laps.
i am a little younger than you in my early 30s and a goal I have this year is to run high 15:30s. (75ish seconds par lap). I’ve been able to run 75s laps for 9 laps in the past before falling off pace. But with more strength (not necessarily speed) I think I can pull it off.
it’s about making a pace very familiar and knowing you can hold it for x-minutes. You are training to hold a certain pace for a specific distance.
The OP and some posters don't want to listen. You are correct. 13 minute 5k guys run 62 second pace. They don't try to improve their 400 to 50 seconds because that training is counterproductive. 50 is only 12 seconds faster than 62 but we have posters telling runners that they have to improve their 400 to 20 seconds faster than their 5k pace.
Yes. The OP runs almost 20 seconds per lap slower than his 400 time which means he has way more speed than necessary. Imagine world class 5k runners trying to get their 400 down around 45?
I am 37 years old, running for 6 years now. Between 25-45 miles a week.
This year I ran these pbs: 400m 73 sec, 1 mile 5:30, 5k 19:00, 10k 39:30.
Based on these times, what is my limiting factor ?
On what shall I focus to improve?
Thanks
Highway man, as usual with these threads you have not provided nearly enough information that would give anyone the knowledge to point you in the right direction.
How was your 25-45 miles per week formatted? If you run all of it at 10-minute pace and the same distance every day I would give you very different advice if it was all done in fast intervals. Chances are you are somewhere in between but there are numerous variations of what that might be? Injury history if any and causes? Prior year pr's? Other sports? Weight? .....?
You are insane. Guys like Salazar were running 4:10 on 60 second 400 speed. 70 seconds is the minimum for 5:00.
Legend had it that Salazar could only run 57, probably could have run 55. He ran the 1500m equivalent of 4:00 and not 4:10. With 60 speed, it’s next to impossible to run even 2:05.
I'm 35, been running for 4 years and my fastest recorded 10K and mile are 36:38 and 5:32. Half 1:21.
Run 4 times a week and one is a basic workout. Even when I did 45 mpw I only ran 4 times a week. Lots of long slow jogging every week. No runs shorter than an hour usually.
You are insane. Guys like Salazar were running 4:10 on 60 second 400 speed. 70 seconds is the minimum for 5:00.
Sorry, oldie, you're the insane one. No one is running a sub-5:00 mile with only 70-second 400 speed. No one. I'd say it takes a minimum of 67-68 to have a shot at sub-5:00, and even that is pushing it. By the way, Salazar ran a 13:11 5000, which is 63.x per lap. You think he could only run a 60-flat 400? Not a chance!
4 X 62.5 is impossible with 60 speed and like I commented before, even 2:05 is impossible. What is it about your running experience that makes you believe someone can run a mile at 96% of their sprinting speed. If what you claim is true, the mile WR would be sub-3:20.