Improving Your 5K

1

Interesting/useful posts about 5k/10k training (Read 1017 times)

mainrun


    posted: 2/21/2008 at 3:03 PM
    modified: 3/14/2009 at 3:59 PM
    #1 Interesting/useful post about 5k/10k training #2 Interesting/useful post about 5k/10k training edit to fix broken links
    evtish


      posted: 3/13/2008 at 2:51 PM
      Great post!! Looks like the message is I need to crank up my mileage significantly to get faster times. I'm thinking about 35-42 miles. 7miles/day average x 5-6 days. Tinman said "As a high schooler, I ran plenty of doubles to keep my mileage up. I litterally went from 18:00 to near 16:00 in 2 months when I doubled 4-5 days a week. It makes a big difference!" 18 to 16 in 2 months...that's the type of improvement timeframe I want!!
      mainrun


        posted: 3/13/2008 at 6:56 PM
        modified: 3/13/2008 at 6:57 PM
        I thought Tinman's suggestion about weekly mileage was interesting:
        ... the following mileage is appropriate for summer training (not, if you are older, then you must do age-graded adjutstment to your time): ------------------------------------ 3k time: 12 minutes = 30 miles per week 10 minutes = 60 miles per week 8 minutes = 90 miles per week
        jEfFgObLuE


        More Cowbell!

          posted: 3/14/2008 at 9:54 AM
          I've read some of Tinmans's stuff before. He seems pretty sharp. I wish he would post an online version of his calculator that he says he's working on. I'm very curious about it.

          When you're on your deathbed, you won't be wishing that you'd spent more time at the office.  But you will be wishing that you'd spent more time running.  Because if you had, you wouldn't be on your deathbed.

          Eddy


          Slow-smooth-fast

            posted: 3/26/2008 at 6:05 AM
            Quote from mainrun on 3/13/2008 at 6:56 PM:
            I thought Tinman's suggestion about weekly mileage was interesting:
            THIS WORKS FOR ME. I WAS DOING 60 MPW AND PLUGGING MY 5K TIME IN FROM THAT PERIOD, IT GIVES ME A 3000M TIME OF 10:52, SO IT IS PRETTY GOOD.

            "I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009

            jeffdonahue


              posted: 3/13/2009 at 8:03 AM
              Quote from evtish on 3/13/2008 at 2:51 PM:
              Great post!! Looks like the message is I need to crank up my mileage significantly to get faster times. I'm thinking about 35-42 miles. 7miles/day average x 5-6 days. Tinman said "As a high schooler, I ran plenty of doubles to keep my mileage up. I litterally went from 18:00 to near 16:00 in 2 months when I doubled 4-5 days a week. It makes a big difference!" 18 to 16 in 2 months...that's the type of improvement timeframe I want!!
              So what do you think a REALISTIC timeframe is for improvement. According to the Tinman mileage chart 60 miles a week should bring you to around a 17min (give or take) 5K. But how long would you need to keep up the 60 miles per week to reach that time do you think? He says he dropped two minutes in two months, but that seems kind of fast to me. Though I must admit that I did follow a training plan that I received from a running clinic I went to - not high mileage but every run was some sort of interval or tempo run, running four tiems a week. In 8 weeks I dropped a minute (from 23:30-22:00), but I think that was mainly because I tended to be a more consistent runner following the schedule. So how long do you think it would take?
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