Author Topic: The 5k Thread  (Read 2045 times)

0 Members and 1 Guest are viewing this topic.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31149
  • who run it.
  • Respect: +7674
    • View Profile
    • Email
The 5k Thread
« on: November 03, 2015, 12:54:26 am »
0
5k stuff

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31149
  • who run it.
  • Respect: +7674
    • View Profile
    • Email
Re: The 5k Thread
« Reply #1 on: November 03, 2015, 12:54:55 am »
0
nice full race video for a ~15:20 5k result:

<a href="http://www.youtube.com/watch?v=BaRpry_T-L8" target="_blank">http://www.youtube.com/watch?v=BaRpry_T-L8</a>

vag

  • Hero Member
  • *****
  • Posts: 5040
  • Respect: +2791
    • View Profile
Re: The 5k Thread
« Reply #2 on: November 03, 2015, 04:56:23 am »
+2
Current WR:

<a href="http://www.youtube.com/watch?v=QSSBtxvd5BI" target="_blank">http://www.youtube.com/watch?v=QSSBtxvd5BI</a>

So much beast, last lap is 58s. That's right, after 11,5 all out laps he can pull a <1m 400m finish.

woot

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31149
  • who run it.
  • Respect: +7674
    • View Profile
    • Email
Re: The 5k Thread
« Reply #3 on: November 03, 2015, 08:53:59 am »
0
Current WR:

<a href="http://www.youtube.com/watch?v=QSSBtxvd5BI" target="_blank">http://www.youtube.com/watch?v=QSSBtxvd5BI</a>

So much beast, last lap is 58s. That's right, after 11,5 all out laps he can pull a <1m 400m finish.

ya man these current WR's are insane. mind boggling.

interesting: at the end, the interviewer asks "how's this possible without a pace maker?". unfortunately he didn't really give an answer due to language issues. curious to know his answer on that. maybe google will reveal something later.

i'd really like to get an official ~15m 5k at some point.

LBSS

  • Hero Member
  • *****
  • Posts: 11493
  • plugging away...
  • Respect: +6168
    • View Profile
    • Email
Re: The 5k Thread
« Reply #4 on: November 03, 2015, 01:28:20 pm »
+2
watching people get lapped in elite races is so nuts. the guy he passes is running a really, really fast 5k! he's one of the best in the world! and bekele blows by him like he's standing still.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31149
  • who run it.
  • Respect: +7674
    • View Profile
    • Email
Re: The 5k Thread
« Reply #5 on: November 03, 2015, 04:50:26 pm »
0
watching people get lapped in elite races is so nuts. the guy he passes is running a really, really fast 5k! he's one of the best in the world! and bekele blows by him like he's standing still.

ya I was thinking about that too when I saw it, so crazy.

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 31149
  • who run it.
  • Respect: +7674
    • View Profile
    • Email
Re: The 5k Thread
« Reply #6 on: September 03, 2016, 12:17:05 pm »
0
"how to run a sub 15 min 5k" .. decent video actually.

<a href="http://www.youtube.com/watch?v=cmuJvWAgYMg" target="_blank">http://www.youtube.com/watch?v=cmuJvWAgYMg</a>