Do I have potential?

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04/08/2012 at 18:48

I'd suspect you wouldn't be able to handle 5x1k at 3.30 off 200m at the moment, or the effort would smash you and takes a while to recover from.

By training at your current fitness (or slightly quicker, say 3.42-3.44), you're doing 2 things. Learning what the race pace should feel like, but not working yourself too hard, so that the rest of your week's training is affected/risking injury.

If you can put out 5x1k at 3.42-3.45 range, off 60secs, you'll find come race day, you should be able to put regular kms, and even add a little bit becauseof race day magic.

For example, with my 5k, my 5k pace would technically be around 5.30, but my 5k training pace might dip to the 5.20s

04/08/2012 at 19:16

ok thanks for the help stevie, what about quantity? Should I do 2 of these a week, or do 2 a week doing this and say 400-800 reps for another session, or maybe go easy for the first couple of weeks and do 1 interval session?

I'll be doing 1 hill reps a week and two 6 mile steady runs plus some recovery runs, structured though. I will slowly build up the distance of my steady runs and recovery runs to increase the mileage weekly.

04/08/2012 at 19:20

At your stage, i'd spent a good few weeks getting that 15miles up to 20-25 at easy pace.

And only when you've handled that step up in mileage, add a quality session.

Certainly don't do 2 interval sessions until you're well down the line.

Intervals are high reward but high risk.

Edited: 04/08/2012 at 19:23
04/08/2012 at 22:19

ok, will do around 20mpw this week, 14mpw felt easy.

Going to do 1 interval session and once i surpass around 35-40mpw I think I shall do 2  intervals. Going to push for 3:40km x5 200m rec which equates to 18:20 5k and see how I feel.

PS. Congrats to Mo for winning Gold!  

04/08/2012 at 22:58
Well done Mike. I suggest you read some books about running training, then you'll be able to tell the difference between silly batter and stuff that can help you improve. I admire your openness and enthusiasm. And yes, Mo was brilliant huh. Took him about 25 years to be that brilliant. Something to ponder there.
04/08/2012 at 23:15
Nick, I only cross-dress at weekends and as such, am not a fully-fledged tranny so please stop judging others by your own standards. When would you like that leather basque back by the way?
05/08/2012 at 08:37

Mo did the Bushy parkrun in 15:06 7 years ago when he was 20-21 years old. This gives me confidence because I think im capabale of recording them times in 2-3 years, obviously hes trained very hard since then working at altitude and under guidance of one of the best athletic coaches around. But when I see people my age running the parkrun in sub 15 it makes me wonder why most of them don't go on to become olympic medal hopefuls.

05/08/2012 at 09:57

Mike, Mo Farah is a world class athlete...probably best not to compare to that level

Also he'd run 14:05 for 5k in 2000 when he was 16/17, so the park run you quote would just be a tempo effort...

I know a guy who has run a 15:09  park run who has run for England at half marathon...so that shows even low 15s take serious natural ability and hard training

(note...that park run is a MT one...not like Bolton with a beautiful smooth track)

Lofty ambitions can be good, but you need a good few more attainable short termers on the way first...cracking 18.30 for 5k i think wouild be a very doable 6week aim for you...and then sub 18 before the turn of the year...

Edited: 05/08/2012 at 09:59
06/08/2012 at 09:01

Damn 14:05 is fast for a 17 year old 

Just ordered a running watch w/ split times, I can finally time and pace myself during the race, which is one of my main problems. 

Im aiming for 10-20 secs improvement every week for the first few weeks; this is 2-4 seconds faster for every km.

So excited about running with a watch for the first time!  


11/08/2012 at 10:12

Why am I hardly improving, I don't know my official time yet but I only beat my pb by 4-5 seconds. I feel so down, considering the diet im eating and my progressive training I expect at least 15 seconds improvement, maybe I'm setting unrealistic goals?

I want to become one of the best runners in the country and hopefully world class but at this rate it's going to take me years.

How is 4-5 seconds improvement every week? Is that a more realistic goal for me? 

11/08/2012 at 13:55

18:43 - 23mpw.

Upping mpw to high 20's this week, maybe 30 depending on how my legs feel. 

11/08/2012 at 14:13

Mike, now you're understanding that improving over 5k is hard and is a long term goal.

I think you could do with a good month or so, just getting used to running 25miles a week, no racing, no speedwork.

Then when you can handle 25 with no problems, then you can start to add some speedwork in....

and so begins what needs to be a long term aim....there's no short term fix

11/08/2012 at 14:57

Thanks for all your help Stevie, I will do as you say apart from the racing part, I want to race every saturday to see my steady progression and its a good workout in itself.

I guess I can look at it this way, if I improve by 4-5 secs every week on average which may be possible. Thats around 3min 20secs improvement for a year and that will take me down to sub 16mins.

Do you think thats possible Stevie? 

11/08/2012 at 15:20

Im not convinced doing the 5k every single week will aid your chances, but if you do that, maybe have that as your 1 fast session of the week, and do the rest relaxed.

Then when you find that you're doing a nice 25-30miles a week, with no issues, you can add a more detailed speed session in.

The vast vast majortiy of runners never get under 16mins for 5k, so i certainly wouldn't count on getting under that time within a year.

I'd be thinking more sub 18:30 as a 2month target, and then 18:15 as a 6month target etc....

And join that athletics club asap....i'm sure they'd have you swap the 5k park run for a hard track session most weeks..

Edited: 11/08/2012 at 15:21
12/08/2012 at 17:40

Mike - you're doing all the right things but MASSIVELY underestimating how hard it is to improve. Sage advice from Stevie that you need to set much more realistic medium and long term goals to work towards

Your initial trajectory and time frame was always going to be unachievable.

Don't get too disheartened. If you're in it for the long haul you will def see improvements by simply upping mileage but stop setting yourself unattainable goals since there's no surer way of getting pissed off with the whole process and giving up. Taking a few seconds off gets harder and harder the quicker you get. You're STILL setting unrealistic goals by talking about 4 secs every week and 3 minutes or whatever in a year

12/08/2012 at 21:42
Mike - You need to calm down a bit. Talking world class are setting yourself up for a fall. It'd be great to see you run well and I'd be interested to see how you go. I don't think you're running enough miles though. Just as an indicator of world class Mo is running 100-120mpw as a 5k-10k runner. Not saying you need to be doing that but you do need to get used to running 5-6 days a week to improve. As said by others, join a club.
18/08/2012 at 14:46

18:47 - 21mpw

Not been a good week, missed one day training which was my quality session because I wasn't feeling well. Lots of traffic at the event today because of a 5-aside football tourny going on, cars all over the place.  You can see in the results of the Bolton Parkrun that only 14 PB's were ran out of 159 runners and only 2 pb's in the top 20, quite alot of headwinds to. I love making excuses. 

In better circumstances im sure I would of beaten my pb, cant control the variables I guess. 

18/08/2012 at 14:53

Mike, would you not prefer to go away for a month, get a decent block of training in, and then race again?

Doing a 5k every week at your stage I fear opens you up to regular disappointments.

18/08/2012 at 15:14

Id rather race every weekend because it is a workout in itself and can be counted as a quality session, and its something to look towards to every weekend. My dad and bro goes so its lots of fun. 

18/08/2012 at 15:30
So no improvement for the last two weeks....... Not as easy as your initial posts made it all sound is it?

Have you joined a proper running club yet?
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