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The sub-17/18 min 5k thread
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Cake1Me0




Joined: 08 Sep 2010
Posts: 563
Location: South-east London

PostPosted: Sun Feb 26, 2012 8:21 am    Post subject: Reply with quote

Tri it man wrote:
Cake1Me0 wrote:
Just curious for the guys doing 50 miles + a week, what sort of pace is most of this running done at? I'm struggling to get past 25 miles a week made up of a 10 mile long run, 5 miles of easy running, 5 miles of tempo/threshold and 5 miles of intervals (mainly training for 5-10k)


My week has been

Mon 6m am easy 4m pm easy
Tues (Track) 12m incl w/u and c/d and 4x600 1x1200 4x600. 600's were between 1.50 & 1.55 and 1200 was 3.55.
Weds 8m steady recovery from Tues
Thur 6m easy as had a busy work day
Fri 11m am (with last 5 at 6.20pace) 4m pm easy
Sat 16m with last 6 at 6.35's
Sun (Tomorrow) 8m steady with strides

I am obviously coming at this from a marathon angle and it is a cutback week for me but the above could be adapted and normally on Thurs I will do a tempo of 10-12 with middle 6 at 6mm. Your 5m at Tempo could be extended to say a 10m so has w/up and c/down unless you are not including that mileage. Also 10m is not a long run, do 13m with some fast stuff in middle and maybe add 1 more run day.


Thanks a lot for the insight TIM, it seems like a lot of mainly steady running mixed with running several different faster paces is what I need to do to build mileage & stronger legs. Good to know not all of those 50+ miles are done at +race pace! Wink cheers, will follow this thread with interest!
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Tri it man




Joined: 22 Jun 2005
Posts: 1278
Location: Byfleet

PostPosted: Sun Feb 26, 2012 10:22 am    Post subject: Reply with quote

Cake - I'm following a schedule which works on a hard easy principle so an easy day follows a hard day (track or long tempo) so you can recover for next hard session. No 2 hard days together as quickest way to burnout/injury. 75m this week and due to do 93m next where a lot of it is steady or recovery runs and less a third of hard work. Long runs are usually steady for 1st half finishing strongly for 2nd. I may do a park run on Sat and see how my fitness is. The one I have done before doesn't have a quality field and end up running on my own. May have to get over Bushy for a better field.
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Shaggy.




Joined: 08 Dec 2005
Posts: 2680
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PostPosted: Sun Feb 26, 2012 4:33 pm    Post subject: Reply with quote

Cake, I'm with you on the mileage front. I've been maxing out at 30 miles on a good week. 50+ mile weeks sound all good and well in theory, but fitting this much running in with cycling and swimming is the challenge IMO.
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skipper




Joined: 14 Jan 2008
Posts: 651

PostPosted: Sun Feb 26, 2012 7:09 pm    Post subject: Reply with quote

My running in an average week is:

Monday- Tempo run 10-11 miles with 30 minutes at around 5.30mpm

Tuesday- Easy 8-9 miles at between 7.15-8mpm

Wednesday- Track session 2m w/u then either 16*400s, 8*800s or 8*1k
400s are run in between 69-71 seconds with 50 seconds rest
800s are done in between 2.26-2.28 with 90 seconds rest
1ks are done between 3.05-3.10 with 200m slow jog/walk recovery

Thursday- Long run 2 hours normally between 7-7.30mpm

Saturday- 10-11 miles with 5*5 minutes on a hilly loop at around 5.20mpm pace with 2 mminutes rest between reps

Sunday- have only done this 1 or twice but If anything 4 mile run off bike at 5.55mpm.
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K.




Joined: 01 Nov 2005
Posts: 10019
Location: Team TriActive

PostPosted: Sun Feb 26, 2012 9:39 pm    Post subject: Reply with quote

skipper wrote:
My running in an average week is:

Monday- Tempo run 10-11 miles with 30 minutes at around 5.30mpm

Tuesday- Easy 8-9 miles at between 7.15-8mpm

Wednesday- Track session 2m w/u then either 16*400s, 8*800s or 8*1k
400s are run in between 69-71 seconds with 50 seconds rest
800s are done in between 2.26-2.28 with 90 seconds rest
1ks are done between 3.05-3.10 with 200m slow jog/walk recovery

Thursday- Long run 2 hours normally between 7-7.30mpm

Saturday- 10-11 miles with 5*5 minutes on a hilly loop at around 5.20mpm pace with 2 mminutes rest between reps

Sunday- have only done this 1 or twice but If anything 4 mile run off bike at 5.55mpm.


Are you doing any other training?
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Poet




Joined: 13 Apr 2007
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PostPosted: Mon Feb 27, 2012 5:59 am    Post subject: Reply with quote

Skipper - You're running 60 odd miles per week??? WOW!!!
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G4V1N




Joined: 28 Jan 2008
Posts: 646
Location: Norfolk

PostPosted: Mon Feb 27, 2012 7:03 am    Post subject: Reply with quote

He is British middle distance champion and used to ride premier calendar so there's quite a few hours put in for all three disciplines.

But he's a student so has all the time in the world to train!

*awaits Joes reply! Very Happy
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skipper




Joined: 14 Jan 2008
Posts: 651

PostPosted: Mon Feb 27, 2012 8:02 am    Post subject: Reply with quote

I don't know where your getting the student bit from Gav I finished in June last year.

With regards to the other training I'm managing to fit some in:
Swimming 5 times a week
Cycling 5 times a week including 2 turbo sessions and 2 rides about 3-3.5 hours with some longer efforts in one of them and 1 longer 4 hour ride which is just done at a steady pace as I can feel quite tired on a friday.
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NickF




Joined: 14 Jan 2011
Posts: 604
Location: Kiel, Germany

PostPosted: Mon Feb 27, 2012 8:50 am    Post subject: Reply with quote

skipper wrote:
I don't know where your getting the student bit from Gav I finished in June last year.

With regards to the other training I'm managing to fit some in:
Swimming 5 times a week
Cycling 5 times a week including 2 turbo sessions and 2 rides about 3-3.5 hours with some longer efforts in one of them and 1 longer 4 hour ride which is just done at a steady pace as I can feel quite tired on a friday.


60mpw running + 5 swims + 5 bike sessions?! Wow! I make that somewhere in the region of 25hrs (or more) a week - where on Earth do you find the time? Or are you a pro? What distances are you racing as well?

I've recently upped my training to 12-15hrs per week (from around 8-10 before) and am already finding scheduling it all around work a nightmare!
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Poet




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PostPosted: Mon Feb 27, 2012 9:52 am    Post subject: Reply with quote

C'mon then Joe, lay it out for us. Your *typical* schedule:

Is it over 10 days? Or 7 days?

I'm intrigued, it seems heavy as f00k, but it obviously works for you, as your results show! Hope you can carry on with that vein of form this season, too Very Happy
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G4V1N




Joined: 28 Jan 2008
Posts: 646
Location: Norfolk

PostPosted: Mon Feb 27, 2012 2:11 pm    Post subject: Reply with quote

skipper wrote:
I don't know where your getting the student bit from Gav I finished in June last year.


Well that'll learn me to keep my gob shut, I just assumed you were still at uni, I should pay more attention Rolling Eyes
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skipper




Joined: 14 Jan 2008
Posts: 651

PostPosted: Mon Feb 27, 2012 10:23 pm    Post subject: Reply with quote

Poet wrote:
C'mon then Joe, lay it out for us. Your *typical* schedule:

Is it over 10 days? Or 7 days?

I'm intrigued, it seems heavy as f00k, but it obviously works for you, as your results show! Hope you can carry on with that vein of form this season, too Very Happy


Last year I wasn't doing no where near as much and wasn't anywhere near as structured as up until April I was coaching myself and due to uni commitments I couldn't fit that amount in and recover properly as well.

Now i've finished uni i'm working twice a week on a Monday and Saturday and then the rest of the time i'm training full time. I'm not Pro as I would class being Pro as getting enough money from the sport to have a sustainable income but I train as hard as I can in the hope to and it's something I aspire to.

A typical week at the moment is:
Monday
AM Swim (speed Set)
PM Tempo Run

Tuesday
AM Swim (Endurance)
AM Run 1 hour easy

PM Turbo threshold set

Wednesday
AM 3 Cycling 3 hour ride
PM Run Track Session

Thursday
AM Swim (Threshold)
AM Turbo VO 2 intervals

PM Long Run

Friday
AM Swim (Speed)
AM Long Ride 3.5-4.5 hours

Saturday
AM Swim (Endurance)
AM Run Mile reps

Sunday
AM 3-3.5 hour ride with some long efforts (sometimes a run off)
PM Swim (threshold)



That's pretty much the main gist of it although sometimes there are some other sessions.
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G4V1N




Joined: 28 Jan 2008
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Location: Norfolk

PostPosted: Tue Feb 28, 2012 5:26 am    Post subject: Reply with quote

Feck, if I could get all that in I think I'd be much quicker too. Knew you putting a lot of hours in but didnt realise that many. Feel a bit lazy now!

*rushes off to juggle diary round and see what else i can squeeze in
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newMan




Joined: 07 Apr 2010
Posts: 2143

PostPosted: Tue Feb 28, 2012 7:48 am    Post subject: Reply with quote

He does admit that some mortals need a day inbetween the sessions to recover!

http://www.serpentine.org.uk/pages/advice_frank08.html

Day 1 Aerobic run half marathon distance fast
Day 2 Aerobic 3 x 2 miles at 10km speed with 90 secs recovery
Day 3 Anaerobic 8 x 400m at 1,500m speed with 60 secs rest
Day 4 Aerobic 4 x 1 mile at 5km speed (target speed) with 60 secs rest
Day 5 Aerobic 3 x 1,500m at 3km speed with 3 mins rest
Day 6 REST
Day 7 If no race: anaerobic 8 x 200m at 800m speed with 60 secs rest
Day 8 Aerobic run 10km very fast
Day 9 Aerobic run half marathon fast
Day 10 Aerobic 7 x 800m at 5km speed with 30 secs rest
Day 11 Aerobic 4 x 1k at 3km speed with 2:30 rest
Day 12 Start the cycle again
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newMan




Joined: 07 Apr 2010
Posts: 2143

PostPosted: Tue Feb 28, 2012 8:54 am    Post subject: Reply with quote

skipper wrote:
My running in an average week is:

Monday- Tempo run 10-11 miles with 30 minutes at around 5.30mpm

Tuesday- Easy 8-9 miles at between 7.15-8mpm

Wednesday- Track session 2m w/u then either 16*400s, 8*800s or 8*1k
400s are run in between 69-71 seconds with 50 seconds rest
800s are done in between 2.26-2.28 with 90 seconds rest
1ks are done between 3.05-3.10 with 200m slow jog/walk recovery

Thursday- Long run 2 hours normally between 7-7.30mpm

Saturday- 10-11 miles with 5*5 minutes on a hilly loop at around 5.20mpm pace with 2 mminutes rest between reps

Sunday- have only done this 1 or twice but If anything 4 mile run off bike at 5.55mpm.


Some very good training in there. I'm guessing you have been under 15mins for 5k
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