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+--- Thread: 4 months to a sub-19 5k (/Thread-4-months-to-a-sub-19-5k)
4 months to a sub-19 5k - ashly - 16-04-2009
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,
Ashly
4 months to a sub-19 5k - TheEd - 16-04-2009
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
or
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
Cheers
TheEd
4 months to a sub-19 5k - ashly - 18-04-2009
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.
4 months to a sub-19 5k - TheEd - 18-04-2009
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
TheEd