50s PR in 5k within a year

Training Advice/Discussion 5k/10k

2 months ago 05/05/2024 9:37pm EDT

What are the odds I drop 50s in my 5k, from 17:19 to 16:30 within a year?

Background:

I've been running for a year and a half though I probably only have about 8 months of serious training (meaning well planned by a coach and not random workouts) in my belt. For the past 5 months, I've ran between 60 and 75 miles per week.

My other PRs are:

800 - 2:25 (though I'm fairly certain I'm in 2:22 or 2:23 shape right now)

1500/1600 - 4:40/5:03

3000 - 10:00

I'm male, 18 y/o.

This post was edited 44 seconds after it was posted.

2 months ago 05/05/2024 10:07pm EDT

re: vxnuaj

go up to the 10k or even higher, you have no speed

2 months ago 05/05/2024 10:33pm EDT

re: vxnuaj

I think you have a pretty decent shot, 17:20 within a year and a half definitely isn’t nothing. I will say that to progress to running 16;30 (2:40 per 800 for 6.25 straight 800s) you might want to throw in more speed-oriented stuff while you’re building into this next cycle. During base training, you should hit some strides consistently after easy runs and some short but sweet hill sessions to work on overall speed. It seems that you have a good aerobic engine so far and it would be a good plan to work on some top end while you do your best to keep that engine.

2 months ago 05/05/2024 11:48pm EDT

re: vxnuaj

Very likely if you continue to train consistently, and gradually increase your volume.

I did it at the age of 32, after running for 14 years (went from 17:35 down to 16:33 in the space of a year, after increasing volume and incorporating more cross training).

I don't think you should be limiting yourself to 16:30 though. Just do all the right things in training and the results will follow.

This post was removed.

2 months ago 05/06/2024 6:37pm EDT

re: like 0

too early. i have a need for speed.

2 months ago 05/06/2024 6:38pm EDT

re: skibidi

skibidi wrote:
I think you have a pretty decent shot, 17:20 within a year and a half definitely isn’t nothing. I will say that to progress to running 16;30 (2:40 per 800 for 6.25 straight 800s) you might want to throw in more speed-oriented stuff while you’re building into this next cycle. During base training, you should hit some strides consistently after easy runs and some short but sweet hill sessions to work on overall speed. It seems that you have a good aerobic engine so far and it would be a good plan to work on some top end while you do your best to keep that engine.

of course. speed is sorta my pain point.

that'll be my focus. I'm thinking my next training cycle (summer) will consist of LT runs and speed work (flys, strides, hills, etc) with weight training.

2 months ago 05/06/2024 6:39pm EDT

re: Man Moth

yep, most definitely not limiting to 17:30. that's just the next goal.

thanks for the advice!

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