General Discussion Triathlon Talk » 5K Run Plateau Rss Feed  
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2014-08-01 1:01 PM

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Member
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2525
Montreal
Subject: 5K Run Plateau
Guys, I need your help!

I've only been running for about 2.5 years. It is by FAR my weakest discipline. Since last summer I can't seem to break 28 minutes. Lately I've been hovering around 29 mins average per run. I'm bumming out! I have 5 weeks until my race and my goal was to get sub-26 mins. I realize now that that might be out of reach, but I'm determined to try!

Can anyone recommend some drills to increase speed?

Endurance isn't an issue, I can run 10k in about an hour. Don't know if that matters.

Help!! I need advice!


2014-08-01 1:38 PM
in reply to: Shazzy

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174
1002525
Hereford, England
Subject: RE: 5K Run Plateau
What training have you been doing? Example sessions...
2014-08-01 1:40 PM
in reply to: Shazzy

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Champion
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Knoxville area
Subject: RE: 5K Run Plateau
no logs make it hard to give any accurate advice.

Having a hard time breaking 28' but the goal of sub 26? That's a tall order in 5 weeks. I'd re-evaluate the goal as well.
2014-08-01 1:42 PM
in reply to: Shazzy

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Member
52
2525
Montreal
Subject: RE: 5K Run Plateau
I run about 8-9km 3 times a week. No interval training or anything. I maintain pretty much the same speed throughout.
2014-08-01 1:45 PM
in reply to: #5033821


93
252525
Subject: RE: 5K Run Plateau
I have the same problem. I'm starting cross country, so I hope that helps. But hopefully someone on here can help.
2014-08-01 1:45 PM
in reply to: Shazzy

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174
1002525
Hereford, England
Subject: RE: 5K Run Plateau
Do intervals, you'll gain speed.

Try 40s hard, 20s easy, repeat for 15 minutes. Don't worry too much about distance if you're running on a track, just work hard.


2014-08-01 1:48 PM
in reply to: standbyzero

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599
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Subject: RE: 5K Run Plateau
Are you trying for a stand-alone 5K race or a 5K of a triathlon?

If your regular running pace is under 29 minutes for a 5K then you should be able to RACE in under 26 minutes. (I'm not a fast runner, but when my 5K PB was 23 minutes, my regular easy pace was 5K in 30 minutes).

Unless you are trying to go as fast as you can each run. If that's what you're doing, then that's why you've hit a plateau.
2014-08-01 1:48 PM
in reply to: standbyzero

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Montreal
Subject: RE: 5K Run Plateau
Has anyone tried the 10-20-30 method? 10s hard, 20s medium, 30s easy
2014-08-01 1:49 PM
in reply to: Shazzy

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Pro
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Bellingham, WA
Subject: RE: 5K Run Plateau

What does your run training look like now?  miles per week? paces?  any higher intesity workouts?

It is unlikely you are going to drop a couple of minutes in 5 weeks but you could take a big chunk out of that.

It is hard to advice on direction without a good starting point of your current capabilities but the first thing I would introduce into your workouts would be some running drills along with 200-400 meter repetitions.  These are not focused on gaining fitness but running efficiency through better form. Total distance should be limited to about 5% of total weekly mileage.  So if you are running 20 miles a week maybe start with 8 x 200 meters with a 200 meter recovery jog in between.  Focus on striding out with good form at a comfortably hard effort.

Read this:

http://www.coacheseducation.com/endur/jack-daniels-june-00.htm

 

2014-08-01 1:50 PM
in reply to: jennifer_runs

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Montreal
Subject: RE: 5K Run Plateau
5k in a triathlon. I try to run at like... 80% I'd say throughout each run.
2014-08-01 1:52 PM
in reply to: Shazzy

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599
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Subject: RE: 5K Run Plateau
Originally posted by Shazzy

5k in a triathlon. I try to run at like... 80% I'd say throughout each run.


Probably too fast, especially if you're just going out at the same hard pace every time. Mix it up a bit. It doesn't have to be complicated.

Any type of interval training will likely help you get off of the speed plateau. Try one run easy, one run intervals, and one run at about your 80% (with a warmup and a cooldown.


2014-08-01 3:26 PM
in reply to: Shazzy


1429
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Subject: RE: 5K Run Plateau

You definitely can go faster.

1. Run more miles per week (preferably with more sessions)

2. Add in 1x/week of speedwork at race pace or faster. Like 800s, or 3-4 minutes of fast work per interval

 

Keep in mind as well though that you've like gained the a lot of the rapid improvement gains that come with the early VO2 boost; added gains from here on out will likely be slower than what you've experienced in the past, but have faith - there's a lot of room for significant improvement.

2014-08-01 4:30 PM
in reply to: yazmaster


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Subject: RE: 5K Run Plateau
At only 18km a week, you don't need to run faster, you need to run more. Start running 5 times a week for a few months and you should be there or better. 45-50km a week and you should start seeing some steady gains, but build up to it or you might get injured.



2014-08-01 4:30 PM
in reply to: yazmaster


670
5001002525
Subject: RE: 5K Run Plateau
At only 18km a week, you don't need to run faster, you need to run more. Start running 5 times a week for a few months and you should be there or better. 45-50km a week and you should start seeing some steady gains, but build up to it or you might get injured.



2014-08-01 8:34 PM
in reply to: ziggie204

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Elite
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Alturas, California
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Subject: RE: 5K Run Plateau
My best 5k was when I was running 55 miles a week and doing interval work.

That said you are not running often enough (5 days a week is good) or far enough (4 5 6 5 10 miles would be a good week) and if the added distance doesn't help your pace then adding in interval (800 repeats (800 at 5k pace 400 jog recover repeat x 5) and hill repeats of .25 to .5 miles at 5k ish pace. That should get you where you want to be... but maybe not by your race this year. Speed takes a lot of time to get and you need higher base miles to support the speed work. All of that takes time to build.
2014-08-02 11:48 AM
in reply to: Baowolf

New user
521
500
Key West
Subject: RE: 5K Run Plateau
I will echo what others have said about adding miles. Once you have added more miles, by running more days a week, then you can add at least one day with some speedwork, like 800m repeats. My 5K, and all other distance, race times, dropped precipitously when I added miles training for a marathon. I took 7 years off of running after a personal tragedy and when I came back I was running about as many miles as you are. I ran my first 5K after the break at 33 min., very slow and demoralizing as I used to run them when I was much younger between 21-24 min. My most recent 5K time was under 28 min, and I expect to drop at least another minute in the next year. (It took me 3 years to do that because I didn't increase my mileage drastically until a year ago) This is due largely to my higher marathon training mileage despite turning 60 this year. So, if you have the time and inclination to add more miles I believe you will see an improvement in your 5K time.


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