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Seth O'Donnell

@sethodonnell31

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🇦🇺 13:12 5K · Commonwealth Games· Physio & coach
My real sessions, splits and decisions
Coaching for runners chasing PBs 👇
@nike @coros_anz @amacx_au

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@onerunningapparel @shyusocks @sspc.physio @jackrussellelitehumans @physiproathletic by @sethodonnell31

Over the past 12 months I went from running 14 minutes for 5 km to 13:14. I made a decision to take ownership of my training and invested myself fully in improving my performance. I spent time researching, experimenting and learning, which gave me the foundation to take a step forward. A huge part of that has been @aaronkellett . He is the king of pragmatism and his influence has had a major impact on my career. He has helped me develop with science but also shown me how to apply it practically, which has been invaluable.

I did a lot of threshold training, dropped typical Vo2 type sessions and did a lot of very fast track work. It was a very big change, but my body and physiology thrived for it!

As I improved, I was fortunate to link up with @jackrussellelitehumans. He has put so much time into my development which has been invaluable. His knowledge and experience is unmatched, but his hard work and effort supersedes everything else he offers.

On to the world champs! by @sethodonnell31

What a year for super Seth ❤️

@sethodonnell31 caps off one of the most incredible 12 months with a hard fought Aussie debut 🇯🇵

📸 @jacob_gower_ by @sethodonnell31

My current rotation 👟

Easy: Vomero Premium
Long runs + long tempo: Alphafly 4
Slower threshold (treadmill): Alphafly 3
Faster threshold: Vaporfly 4
Track threshold: Dragonfly
Hard track work: spikes

Comment ROTATION and I’ll send you the list. by @sethodonnell31

“Tempo is a pace you can only hold for an hour, no?” 👇

That’s threshold. Different session.

Threshold: roughly your 1-hour pace. Faster, shorter reps.
Tempo: slower, longer, comfortably hard.

Thursday was tempo:
→ 30km, 5km on / 1km off
→ Reps 3:01 down to 2:55 per km
→ Floats 3:20–3:25

Not a half marathon effort. The floats make the volume possible.

Comment TEMPO and I’ll send you how I set up a long tempo. by @sethodonnell31

“7:29 shows better fitness than 13:12” 👀

Fair call. 7:29 for 3000m at the Diamond League. 13:12 for 5K.

I think there’s more in the 5K. I just haven’t had the right race. I’ve ended up leading most of them, and that’s the hard way to run a fast time.

Right race, right pack, and it catches up.

Follow along. I’m still finding out how fast I can go. by @sethodonnell31

30km tempo at Albert Park. 5km on, 1km off.

The 5km reps went from 3:01 down to 2:55 per km. 3:02 average for the whole 30km. 34km for the day.

Last week was 30km in the heat and wind at 3:06 for the reps. This felt much easier.

Controlled early, pick it up late if you feel good. And dodge the cars pulling out at Albert Park.

Follow for the real sessions, every day.

#distancerunning #runningtraining #5000m by @sethodonnell31

The hair has its own fan club and its own haters 💇‍♂️

61:20 half. 13:12 for 5K. All with the hair.

Comment STAYS or CUT 👇

Follow to see if it survives track season. by @sethodonnell31

My 10K is my weakest event. 27:59.

No target time yet, it just needs to get better.

The focus is critical speed: the fastest pace I can hold in a metabolic steady state. To lift it, I’m not sticking to one type of session:

1. Work just below it: longer controlled efforts
2. Work just above it: shorter efforts, a little bit faster
3. Long tempo days like today: 30km, 5k on, 1k off, 3:01 down to 2:55

Follow along. I’ll show you every session as I work on it. by @sethodonnell31

Someone asked if I’m on track for the Olympics.

Honestly, I’d love to be at LA28. But it’s not even the question yet.

13:12 and 27:59 are nowhere near the standard right now. I think I’m capable of a lot faster, but until you do it, you haven’t done it.

Next year is Beijing. Get selected first, then run as well as I can.

Finish this year well. Set up 2027.

Follow along and you’ll see if I get there. by @sethodonnell31

You asked why I don’t go for the Australian 25km track record.

It’s 1:19:56, held by Josh Harris since 2016. About 3:12 per km, 62.5 laps.

Not yet. My focus is the 5K and 10K on the track, and my 10K (27:59) is my weakest event, so that’s the one I’m working on.

Would you watch me have a crack one day?

Follow along. I’m still finding out how fast I can go. by @sethodonnell31

Two weeks ago I ran 61:20 at the Melbourne Half. Course record.

On Sunday I was back on the track. 15 by 400, averaging 59.7, one minute rest.

People ask how the same legs do both. Most of my week is easy running. The threshold days do the heavy lifting. The speed sits on top.

Now I’m moving back to the track. 13:12 is my PB for 5km.

Follow along. I’m still finding out how fast I can go. by @sethodonnell31