Online Running Log

Anyone know any training tips on how to get under the 14 minute barrier for the 5k?

Look up Finan... follow his log from last year.

5koly2016 wrote:

Anyone know any training tips on how to get under the 14 minute barrier for the 5k?

You could always try "Pre's 40-30 [or was it 30-40] workout."



It's 200 splits. No stopping. Go until you can't hit them. I believe Pre did like 16-18 laps. And he was sub 14, so a standard is a standard.

5koly2016 wrote:

Anyone know any training tips on how to get under the 14 minute barrier for the 5k?

If you're in position to potentially break 14:00 then I don't think you need "training tips" from an online message board. Put your big boy pants on, do your workouts, and pray for a perfect race.

To be in the "position" to run under 14, one must first train to be at that level prior to the season, thus the significance of opening it up on an online message board to attract a plethora of training tips so that I would be able to successfully train at that level once the time came.

PRIVATE wrote:

exactly! 

he just wanted to know how to get there.  I'd be like anyone who wants to hit a certain time goal.

It's the same as breaking 15 or 16 or 17 or 18... You're still running.

lupprXC wrote:

Look up Finan... follow his log from last year.

Yeah, because this guy is a carbon copy of "finan" so therefore everything Finan does will work for 5koly2016.



I'm pretty sure he has a coach...

Im sorry you have such a pessimistic view on everything.......must make life suck.

lloydbt wrote:

You could always try "Pre's 40-30 [or was it 30-40] workout."



It's 200 splits. No stopping. Go until you can't hit them. I believe Pre did like 16-18 laps. And he was sub 14, so a standard is a standard.

Yeah and not to mention his VO2 max was at a 84.4 which put him 19th highest VO2 max subject tested in the world.

Dear OP,



first- what is your current 5k PR? 

second- what is your training like currently? 

third- do you have a coach? do you have a team to workout with? or train solo? 



without these questions answered, it is very unlikely you are going to get good responses as to how to train to be a sub 14 minute 5k guy. 

I am also not trying to break 14 this spring but the spring after. (spring 2014)

Man, you're looking at a breaking point in training/racing right there. As soon as the time starts going shorter and shorter you will need more power output to achieve the same distance. If you're exclusively a 5k runner, you shouldn't be making any runs farther than that (I've seen coaches throw 1 mile runners down a 20k training day once a week), as it will stimulate a fiber type shift that you don't want. As to this, a bigger mileage might not be beneficial for you, either. You'll just have to learn to run faster and train faster to adapt your system into cleaning the lactate even faster so you don't hit a wall before you finish the race. Other than that, I hope you have a very high VO2max and pain threshold. Remember, if you wanna hit sub 14 on a 5k, the race day has to be a good day to die!

wait so you're saying he shouldn't run more than 5k at a time?  uh, that's not very good advice.  The reason you go on longer runs (the milers doing 20k runs once a week) is because doing that develops their aerobic capacity (the ability to take in and use oxygen). 

Since the 5000m is an aerobic event, he would need to perform long aerobic runs to develop his body's ability to do this. 

that's why people run 100 mile weeks even when they rarely if ever race beyond 3k or 5k.

case closed.

Running anything longer than a 5k bout is detrimental simply because you exchange intensity for volume. This prompts for fiber type change.



What you are saying about the 20k is a common misconception about the benefits of high volume aerobic training benefits on speed-endurance performance and this is the reason many good people don't go as far as they could in their careers. You do need the high volume, but you should do it in splits, training at your racing distance for better efficiency and specific adaptations and also lower distances, with higher intensity, so you can develop more speed and neural control for the faster turn-over rate. 



About the aerobic capacity, i.e. VO2max., it achieves it's peak after 6-12 months of solid training. After that, there is only residual changes that are not significant. What really changes performance after this period of time is increasing the threshold for the LT and OBLA, as well as efficiency, and psychological ability to endure stress, strain, and pain.

PRIVATE wrote:

wait so you're saying he shouldn't run more than 5k at a time?  uh, that's not very good advice.  The reason you go on longer runs (the milers doing 20k runs once a week) is because doing that develops their aerobic capacity (the ability to take in and use oxygen). 

Since the 5000m is an aerobic event, he would need to perform long aerobic runs to develop his body's ability to do this. 

that's why people run 100 mile weeks even when they rarely if ever race beyond 3k or 5k.

case closed.

Not necessarily, people can get away with running only between 75 to 90 miles a week to run a great 3k and 5k times. It's the work you put into your speed work and tempos, medium and long runs. Although you are correct on the aerobic capacity part. But 100 miles a week isn't necessary unless you are training for 10k or marathon.