How do you train to run a sub-16:00 5K?
How do you train to run a sub-16:00 5K?
Hard training. Run more mileage. Let me guess your mileage is around 60-70?
Well, I'll be the first to tell you that people here do not think that sub 16 is fast. A lot of people will also tell you you just need to run a few 100 mile weeks and then its easy. Nearly everyone will tell you there is no easy secret (true). A few will call you a troll and give you a rating on a 1 to 10 scale. And some will give you a little helpful advise, but these people will want to know more about you as a runner: current PR, current mileage per week, etc.
So if you post your running background then you hopefully the community will decide to help you.
As for me, I just upped the mileage a reasonable amount: 70ish mpw for cross, indoor, and most of outdoor, did lots of tempo runs and endurance stuff, a dash of speed stuff in the two weeks before the race, and sub 16 relatively easy. I'd say the biggest thing is the mileage.
Well I ran a 16:54 by training 40 miles/wk. Mostly tempo runs every single day and a few speed workouts. That's it.
Esos wrote:
Well I ran a 16:54 by training 40 miles/wk. Mostly tempo runs every single day and a few speed workouts. That's it.
Just run more mileage and it'll come. Really it depends on your talent level. It will probably take 100+ mile weeks and near perfect training for myself to be able to break 16 mins for the 5K. It doesn't sound like it would take that much for you given your time and your relatively light training so far.
Up your mileage and keep with the tempo runs. Make your tempo runs long (8-10 miles) and run at your relative tempo pace for that long and you'll be money.