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#3 train twice a day and ignore your family
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get on an elite training programme, and ignore your family 
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Choose parents from the Rift Valley..
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Start at the top of Snowden.
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Lose a stone your family and your sex life
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Yeast Vite & monkey glands... |
Smoke me a kipper, I'll be back for breakfast!
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Why don't you ask Dave James? He managed it quite comfortably.
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There is a very good article on training for 5000 metres here Jerome.. http://www.pponline.co.uk/encyc/0078.htmIn a nutshell "400m repetitions are not a good distance for the 5K athlete to train at. The minimum recommended is 800m, eg, 7 x 800 with 100m jog recovery (45 secs), and the maximum is 2000m (five laps), eg, 3 x 2K with 300m jog recoveries (2 mins). The recovery time after repetitions at 5K pace is a CRUCIAL FACTOR." I really should get back to the track...
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I've come across that article before and last year followed pretty much the same training plan for a few months. I ran well off that training but there was no major breakthrough at 5k.
This summer I've done exactly what the article suggests not to do (fast reps, long recoveries, not many reps) and it's worked.
I think you have to look at what type of runner you are. My missing factor is clearly speed not endurance so I've managed to improve my 5k by doing sessions that are more mile specific than 5k.
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I found this article useful, not that my 5k times are improving, but one day .... http://www.runnersworld....ng-5k-puzzle?page=single
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Originally Posted by: Mick McGeoch  Why don't you ask Dave James? He managed it quite comfortably. No disrespect meant to proper athletes like Dave. I meant for a more typical club runner.
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But Matt, your 'typical' club runner is never going to run sub 14 min 5km 
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Martin true. I mean for someone who can run 18min 5k without any specific training it would be possible to get a 14 min 5k if it was their full time job and not spending much time with family or friends. Maybe not sub 14 though.
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Personally I think quite a few could, but not all. I felt I could have if I didn't have a full time job (very manual intensive) and had had top notch coaching/advice. I saw guys go from average to close to if not under 14 minutes when they decided to put a lot of effort into their training. I obviously do not know their personal circumstances in terms of jobs, home life though but their aim to get quicker was there. Also, I think if you are aged up to 22 ish and capable of around 18 minutes, then with proper guidance you could possibly do it. I felt I needed backing from family so as not to work, which was just not going to happen. My lifestyle choices were also not the best. So I don't think you would have to avoid family and friends but would probably have to be aware of your nutrition and drinking (alcohol)habits and getting plenty of sleep. You may get away with having a less active job but a better chance with not having to work. 
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That's along the lines that I was thinking. I feel I could have done it ten years ago but would not have wanted to sacrifice that much time to what is unpaid. I have a desk based job and the challenge is not to become stuck to a chair. You have to actively move around every 20/30 mins or you start to vegetate. 
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Not sure whether you are joking Matt. We are talking sub 14 here!! If you could have run that 10 years ago you should be easily running sub 16 now
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To get close to 14 minutes you have to be very talented no matter how much time you have to train.
Matt, you're dreaming! I doubt you'd get near 16 mins with full time training, let alone 14/15!
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