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4 months to a sub-19 5k

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Old 16-04-2009, 01:01 AM   #1
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ashly's Avatar
Join Date: Apr 2009
Heart Icon 4 months to a sub-19 5k

Hi I'm a sophomore in high school, and I have 4 months until cross country starts and I want to be able to run a 19 minute 5k.
Right now I'm in track... I'm not very good, I ran a 6:41 at yesterdays meet, but I also did only cross training in the winter and no running, and I'm improving, (from a 6:49 3 weeks ago, start of season).
Any training workouts that I could do and start? I really wouldn't be able to do much now, with track practice every day, but I would still love to hear what you have to say. Maybe how much I should train during the summer? I run about 18 mi/wk.

Thanks lots,
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Old 16-04-2009, 05:21 AM   #2
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Join Date: Dec 2007
Welcome ashly

in order for you to be able to achieve a sub 19 minute 5k you would be able to handle that pace over 1km so consider doing one of the following

5x1000m with Rest 2 minute in a pace of 3.45 per km


3 x 1600m Rest 3 minute .. pace 6.00 per 1600m

as can be seen you would need to do a fair amount of work to get to there

you can also consider running one 400m to see what time you can achieve and from that you can see if you can improve your pace by running 400m's to start at the 3.45 per k pace (88 to 90 sec 400's)

I know this is not that helpful however it should set a task for you to achieve


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Old 18-04-2009, 12:50 AM   #3
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In track our workout today consisted of 10x400 meters with a 200m jog as rest, with a goal time of 85 seconds each. I ran 90's mostly, with my fastest being 86. Dunno if this helps.

Thank you TheEd. Once I reach my first sub-six mile I'll try the workouts you suggested.
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Old 18-04-2009, 05:39 AM   #4
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definitely some work to be done however if you stick to your task with enthusiasm and don't put undue pressure on yourself the results will come

either way, they will come .. keep the belief and be patient

no matter how long the journey may be as it will develop you

some runners are slower to develop than others however those who stick to the task do become far better runners than they ever thought possible

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