Can I break 18:53 in the 5k w/training so far?

Training Advice/Discussion 5k/10k

15 years ago 10/01/2008 3:45pm EDT

I'll make this quick. My best PR in the 5k is 18:53, set in 2001. Can I break it based on my training so far?

Started running 7/12 and have 300mi as of 10/1. Avg. 25-27mpw, but recent totals are 33-35mpw.

Course at Kent State in Ohio on Oct. 11. Flat, easy, no hills. My standard run pace is 7:30, my long run pace is 7:52, and my interval pace is quicker on the track.

I do three types of workouts:

Hills: once a week since week 3 (8 weeks total). The hill is a 75m tall hill at 17 percent grade, a steep 0.5-mi loop. I do at least 3 of those loops into my normal runs. I do not do hill bounding.

Long run: Even though I'm training for a 5k, I did 13.1 a few weeks ago at 7:56 pace throughout and felt fine. I try to keep my long run pace below 8min pace.

Intervals:

5x1000 averaging 3:40, with 400m recovery in 2:00--slow jog

6x800 averaging 3:01, with 300m recovery in 1:30--slow jog

I've done intervals for the last 4-5 weeks. I didn't want to do any earlier than that because I wanted my base to be solid. I'm not sure whether or not to go shorter distances. I thought about doing 12x400 but it seemed kind of pointless. Maybe a few 200m repeats to sharpen the week of the race.

Thanks for your help!

15 years ago 10/01/2008 4:30pm EDT

re: jecht

Why are you doing so much speedwork when you've invested so little into aerobic development to begin with?

15 years ago 10/01/2008 4:46pm EDT

re: bassackwards

While the previous poster might have a point since you are already doing speed work than it might be a good idea to add to the volume of speed work. While you are running your 5k pace work at 18:20 pace, only doing 5k of interval training isn't going to get the job done. You should probably extend those out to 6k one week and maybe 7k the following week. The effort you give in the runs after 5k is really, in my mind, what helps you improve. The first 5k of intervals is just to get you prepared for the work following that.

Although I'm not sure what the normal Letsrun thought on this is. I suppose I will have to defer to the masses...

15 years ago 10/01/2008 9:16pm EDT

re: jecht

I'll answer.... yes, you can beat 18:53 probably, or else be pretty close.

15 years ago 10/01/2008 9:38pm EDT

re: the challenger

I agree that you should be able to beat 18'53", maybe around 18'45".

I remember when I was 18 flat shape, my 5x1k time was 3'20" with 2'30" rec. So, with 2' jog, I might can only manage 3'30" or a bit slower, so you are 10" slower per k, which is about 50" for 5K, so it is roughly 18'50" or better.

15 years ago 10/01/2008 10:32pm EDT

re: LHS

Here is what I suggest: You are doing the correct workouts for your race distance, but maybe you are a bit too fresh for them, considering that you get recovery between each interval.

Try doing a 15-20 minute tempo run (Look at Jack Daniel's book to figure out your tempo pace). Then do your normal pre-workout stretches and strides. THEN do your normal 5x1000 or what have you. You will be doing the 1000s in a tired state after already having done a tempo. Essentially, as the previous poster implied, this is when you are to reap your benefits. You have to push yourself to the next level.

Good luck!

15 years ago 10/02/2008 11:37am EDT

re: bassackwards

I see what you mean, but right now, 40-50 mpw isn't viable. I do what I can, when I can. When I do train, I try to do the right balance and not overdo it.

I'd love to do two-a-days. That would immediately boost my mpw to 45-50.

Normally, it's something like this: 5,4,6,5,5,10--35mpw..

If you add a two-a-day, even just twice a week, it's something like this:

10,8,6,10,5,14(long run)--53 mpw...

Part of it is avoiding injury. Your points are well-taken however.

Should I cut back on doing any intervals and just keep doing long (6-8) mile per day runs?

15 years ago 10/02/2008 11:46am EDT

re: jecht

jecht wrote:
Should I cut back on doing any intervals and just keep doing long (6-8) mile per day runs?

No, definitely not at this point. You need to continue doing the intervals and maybe add some 400m repeat just to sharpen your speed more.

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