Marcus Ronn – 5 km in 15 min (20 years old)

Marcus Rønn is 20 years old and runs 5 km in 15.08. That’s faster than most people can imagine. 3:01 minutes per km, or almost 20km/h. I was allowed to interview Marcus, who shares EVERYTHING about his training. Further down in the article, Marcus shares his 5 km in 15 minutes running program – the running program he has followed for the last 9 weeks. If you have any specific questions about his running program, motivation, diet or anything else, you can use the comments section below.

Personally, I was very fascinated by the fact that Marcus runs 5 km in 15 minutes with only 1 intensive interval training session per week. I was also surprised that Marcus does not follow a strict running program, but trains with very loose reins. A final comment that I particularly noticed was that Marcus only runs 10% of his training on asphalt to stay injury-free. Food for thought. Good reading.

Kort om Marcus

Q: Tell us briefly about yourself?

20 years old, comes from Solrød Strand. Has had 2 sabbatical years after high school which have been spent on work and 2 trips totaling one year to South and Central America. Starts at CBS as of 1 September 2014.

Marcus Ronn after a competitive race on the track

Q: How long have you been training seriously?

Started in the summer of 2007. The first few years just a few times a week and from 2011 more seriously. However, I have been very plagued by injuries that have meant that I have rarely had more than 10-12 weeks of continuous training in my legs.

Q: What is your favorite distance and why?

I mostly run 5000m, but 3000m is also fun. I also run a lot of 10km races outside of the track season. Distance-wise, I haven’t spread myself much due to injuries, but in the future I plan to try 800m and 1500m. I also have a special relationship with the Eremitageløbet. It was like where it all started for me in terms of motivation and I have participated in all editions from 2007 onwards. My dream is to one day be able to stand at the top of the podium and write myself on the list of winners that, among other things, count Henrik Jorgensen, Dennis Jensen and Carsten Jorgensen aka. The Moose .

Q: What are the future plans for your running training?

In general, the plan is just to see how far I can push my talent and how good I can become.

My immediate plans are to stay injury-free through the entire winter season and get some good basic training in my legs, preferably 100-120km/week. That way I’m sure I’ll be running really fast next year.

Something suggests that Marcus is not a heeler – it’s also difficult at 20 km/h

About your running program

Q: Why don’t you do more interval training?

It’s pretty simple. Interval training is incredibly hard on the body and since I don’t have the big base training in my legs from winter/spring, I choose to play it “safe” and not have more than one hard interval session per week. In addition, I often have a competition or a low-key interval session for quality.

Q: You run a lot of competitions – is it for motivation or to keep up with your performance?

I run a lot of competitions. Some of them are just tests of different tempos and are not run 100%. So it has to be no to both questions. But of course it is nice to get an idea of ​​the form after a competition. In addition, I love participating in competitions, but it is not a requirement to keep the motivation up.

Q: Is your training structured in cycles where you occasionally have recovery weeks, or do you just keep going?

As it stands now, I don’t really have cycles. I run for a week or 5 days every now and then with half a flame when I feel the need. It actually comes a bit by itself, I think.

Q: How much time do you spend on your training (effective running time + changing clothes + interest hours)?

It’s hard to put a number on it. In terms of training, it takes 7-10 hours to get into the account and including changing clothes, transport to training and interest classes, we can easily get close to 20, but I would aim for an average of 17-18.

Q: What surface do you run on the most and why?

I run almost exclusively on grass/gravel if I can get to it. I have found that my shins can’t stand too much asphalt, so I will always prefer the forest, gravel path or roadside with gravel. Max 10% of my training is asphalt and only because it can’t be avoided completely.

Marcus Ronn’s running program – 5 km in 15 minutes

Below is the program from week 19 to week 27 (9 weeks). Here, intervals and speed faster than 3.40/km start. Before this period, I have for about 8 weeks run a volume of between 50 and 70km in very varied and sometimes very mountainous terrain. Optimally, this basic training period is longer and with significantly more volume, but this has not been possible due to injuries.

Orange markings are quality passes, green are competitions. The rest of the rides are generally calm rides at a leisurely pace between 4 and 5 min/km. FREE means no running, but often alternative training in the form of core training or cycling. Generally I have between 2 and 4 alternative passes during the week.

Download Marcus Ronn’s 5 km running program:

Download som PDF – Download seam EXCEL

I have included Marcus’ running program in 3 pictures here. They are a bit blurry. Click on each picture to see the picture in full resolution (the picture opens in a new window)

Q: How long are your breaks in your interval training? Is there a pattern? 50% of the time it takes to run the interval? Or do you have fits with long breaks and others with very short ones?

The break between intervals depends on the purpose of the training. If the purpose is to train maximum oxygen uptake (Vo2max), roughly speaking, it is important to spend as long as possible with a really high heart rate (95% heart rate reserve). This is best done by taking short breaks, so that you do not have to spend half of each interval getting your heart rate up to the desired level. Therefore, one of my typical workouts with a focus on Vo2max could look like this: 8*800m m 80-90 sec break.

Intervals with longer rests allow you to run that harder without it becoming harder. Instead of running 5000m pace, you can go down to 3000m pace or a tad faster. They are also really good for getting comfortable with running really fast and I also use them a lot. These intervals with longer rests and higher speed lean towards repetition intervals, which are even faster (800m or 1500m pace) but with a full rest between each interval (preferably 5-8min). I only use them in the weeks leading up to peaking, as they are a bit more geared towards the shorter competitions from 800m to 3000m.

In general, the pattern is that I do them in the order I explained them. So first long intervals with short breaks, gradually shorter and faster intervals. Later, when the maximum oxygen uptake is in place, I reduce the distance further and increase the break + speed.

Q: Do you follow a predetermined program that is planned out well in advance, or is it on a weekly basis? Do you change the program depending on how you feel/what you want?

Normally I have a program or at least an overall plan a few weeks ahead, but this year has been a little different. One thing is that I have been traveling in the first half of 2014 with other focus points than just structured running training and another thing is that I feel better running more by feeling.

I can easily have a weekly program, but I haven’t necessarily followed the program to the letter when the week is over. If I’m extra sore one day or I haven’t gotten enough sleep, the program can easily be changed to suit me better. It also gives me more peace of mind in terms of injuries that I don’t have to DEATH AND PAIN run 20km on the day I have shin pain or the like.

Q: It seems a bit like polarized training. You either run very fast (interval training) or you run slow. Is the idea to run either or and not use tempo runs, speed runs, etc. at all?

You may be right and it’s perhaps a bit coincidental that it just happened that way. I got out of the habit of tempo running after my trip to South and Central America because it was too hot. I just haven’t really implemented it since I got home.

At distances up to 5km the training works fine without tempo runs, but when we get to 10km it is clear that a little change is needed. It must be said that I sometimes have a few low-key races where I run at a pace that corresponds to AT, 3.15-3.30/km.
I don’t use speed games that much. This is because my body can’t tolerate much speed training and therefore it has to be effective when I finally do it.

Most of the training is therefore calm running around 4.20/km and the rest intervals at 3000 or 5000m race pace as it looks now. Under normal circumstances it would probably look a little more varied.

Marcus at the adventure race

Preparations for competitive races

Q: How do you mentally prepare for an upcoming competitive race?

If there is a specific time goal for the competition, it is important to convince yourself that the competition pace in question is realistic. I achieve this through a series of well-executed training sessions where everything works out. If there is no specific time goal, I just give it what I have and see what happens.

No matter what, it’s just about believing in yourself. Knowing that I’ve trained the best I could under the given circumstances. And that’s all I can do.

Q: Do you have any special rituals before the race starts?

Not immediately, but I’m probably not the right person to ask. I can’t think of any myself, anyway :)

Q: Do you follow different tactics during competitive races? Do you pressure other runners psychologically?

You probably do. Often it’s mostly about yourself and setting a personal record. If it’s a championship, you obviously have to watch the others and think about how they act and then react to the choices they make. There’s often something psychological about a competition when you’re in a small group. Who should pull, who has the upper hand, who’s about to give up?

And it’s good to have the poker mask with you so you can surprise your competitors in one way or another.

Two happy Koge runners after both having improved their PR by about 1 minute in 5000m

Motivation

Q: What drives your motivation to run so much?

I run because I think it’s fun and I like to push my body and stay in good shape. That’s all I need :)

Q: Do you ever feel like quitting running and not being as serious about your training as you are?

It happens. For example, at the end of the 2012 season, when I had been more injured than running and was on my way to the trip of a lifetime to South America. On that trip, my thoughts were elsewhere and I didn’t get much running training. I had actually told myself and people in my circle that I was quitting because I couldn’t see a future in my running if I was just getting injured every time I tried to reach the next level.

At the end of the trip, when my thoughts were slowly returning to Denmark, I realized that I missed the race. And so it was just a matter of getting back on the horse and starting to train again.

When I’m not injured, it takes a lot to make me want to skip training. It’s always a high priority and I only very rarely have to force myself out the door.

Running can also act as a space where you can escape from things that bother you – or just everyday life in general. Even though I may not be motivated to exercise every day, it always feels good when you finally get going.

Q: Do you read a lot about running training? Where do you read?

I have read a lot about running training in the past, but don’t do it that much anymore, among other things for time reasons. Furthermore, I feel that I have gradually gained a good basic knowledge about running training and that is actually good enough for me as it stands now. I feel pretty sure about what I need to do to get better.

Diet

Q: Do you sometimes get in the city and feel?

It happens, but the times in a year when I’m in town and get more than 3-4 items can easily be counted on one hand and are usually outside of the track season (i.e. May-Aug). I’ve never been interested in going out just to get drunk, so it doesn’t happen that often. A drink or two with friends is fine, though.

The fact that it also throws my training and recovery completely off course is another reason why I never drink myself to death.

Q: Do you have a diet program or rules for your diet?

I don’t have a specific diet and pretty much eat whatever I want. At home we generally get really healthy food, but I definitely don’t say no to a piece of cake or two or a homemade bun with Nutella. On the other hand, I don’t drink soda or eat sweets.

If I need to lose a kilo or two, it’s not a problem – I just have to stay away from sweets for a few weeks and the rest will come naturally.

Equipment

Q: What running shoes are you currently training in? Have you given any particular thought to that particular choice?

Currently I mainly run in Nikes Lunar Glide andLunar Eclipse, but it will also be trips to Brooks Green Silence andAsics Nimbus.For competitions I have a pair of Lunar Racer and a pair of Zoot Ultra Speed ​​to choose from and on the track the shoes are called Adidas Cadance. Generally I have a lot of shoes to rotate around with and I use about 7-8 pairs regularly in a month. I feel it is good for feet in particular to change around a bit, so the foot gets different loads with the different shoes.

Marcus’ arsenal of running shoes

Q: Do you have a favorite brand of running shoes?

It must be Nike. Both because of their good Lunar+ technology, which I have very good experience with, and their unique design – they are far ahead of the competition.

Q: Do you run with a GPS watch?

I run around with a half-old Polar RCX 5 where the GPS itself is external and sits in a clip on the hem of my pants. It doesn’t bother me while running and the GPS itself works flawlessly. There’s certainly nothing wrong with the design either. However, I wouldn’t say no if someone came and gave me a brand new Garmin watch. A student’s salary isn’t enough for everything and I’ve chosen to prioritize other things.

Q: Do you care much about your equipment?

Both yes and no. Things have to work and fit properly and you have to have the right shoes, I think that’s the alpha and omega. But I’m not the type who is fanatical about having the latest color collections and that you can only run in matching bottoms and tops.

Danish Cross Country Championships 2014 – read more about DAF’s winter tournament here: http://daf.sportstiming.dk/

5 tips to get in stellar shape

1. Familiarize yourself with training methods or have a coach create programs for you so you know that what you are doing is optimal for YOU.
2. Stick to the plan – don’t overdo it! And don’t be afraid to cut back for a week if your body is aching. It pays off in the long run!
3. Make sure you have a good training environment that suits your needs. It’s always good to have some like-minded friends to train with.
4. Eat healthily and in the right amounts. Don’t be fanatical, but think about what you put in your mouth.
5. Sleep, sleep, sleep! Sleep and thus your recovery is one of the most overlooked factors when it comes to performing optimally.

Do you follow other runners?

Q: What other runners do you follow? Are there any that are particularly inspiring to you?

I naturally follow the Danish elite middle and long distance runners and their journeys in the athletics world. They are the ones I want to go up and fight for the metal, so it feels very natural to look up to them.

A runner who I am particularly inspired by must be one of the old luminaries from the 80s, Allan Zachariasen. It probably has something to do with a very exciting and entertaining lecture I attended as a 14-year-old boy.

Q: If you were to read an interview about an elite runner, who/which would you most like to hear about?

It must be Kenenisa Bekele. I am curious about how, after many years of injuries, he has managed to return to the world elite and now compete over longer distances, apparently with just as much success as on the track.

You are now at the end of the road. Maybe other runners can inspire you too? Read the latest interviews on this page..

Thank you very much Marcus. I am convinced that many people can get an incredible amount out of your answers. After reading about your running training and motivation to train so much, I am extremely motivated to get out and run. Big thanks to your great level, your effort and your talent. I wish you all the best.

If you have any questions for runner Marcus Rønn, you can use the comments section below.