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Sub 20 minute 5k
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 2009-09-15 9:50 AM |
Member  45 |  Subject: Sub 20 minute 5kThrowing out a challenge for anyone who wants to try and do a sub 20 minute 5k for the first time by years end... |
| 2009-09-15 10:55 AM in reply to: #2407064 |
Member 131  Long Island, NY | Subject: RE: Sub 20 minute 5k That is a good goal. Without knowing what type of mileage (and your age, etc) you were doing before, hard to predict what you can do if you concentrate on just running. Will you be forgoing your swimming and cycling? Do you consider running a strong or weak leg of your triathlon? You might need more time to dip under 20. That 23 min in a recent tri might have been 85% effort, no? I (49 y.o. M) recently ran a 5 miler at 6:55 pace. I am also trying to get back to sub 20 5k, but don't think it will happen till the spring. I plan on putting the tri on the back burner for a while and get back to my first love - running. Plug your time into the mcmillan calculator (mcmilllanrunning.com), can help with pacing. Most of all, have fun trying! |
| 2009-09-15 11:17 AM in reply to: #2407064 |
Member 45 | Subject: RE: Sub 20 minute 5k 30 male. Haven't really been doing that much since I did a half ironman (wildflower) in May. No swimming or biking since then. Looking to get back to running more. Using this 5k training as a warm for half marathon race in February. Def not in shape, but I think i can get there pretty quickly. Started running about a year ago (first half marathon). Excited to have a goal again... |
| 2009-09-15 2:16 PM in reply to: #2407064 |
Expert 1690  | Subject: RE: Sub 20 minute 5k I definitely have mileage goals set for the end of the year, I think this would be a good addition. Im nearly certain sub 20 5k is out of the question for me, as my current best is 25 minutes, but i'm gonna love trying. |
| 2009-09-15 4:19 PM in reply to: #2407784 |
Extreme Veteran 671 Not Quite DFL | Subject: RE: Sub 20 minute 5k I would love to do a sub 20 5K. My PR is 24:09 and I'm 38. (I've taken 3 + minutes off this summer) Now, the question that goes along with ths is - how do I keep track of this thread so I can keep up with all the replies? Is there a group we can start or something? |
| 2009-09-15 5:04 PM in reply to: #2407064 |
Expert 1116 Thornton, CO | Subject: RE: Sub 20 minute 5k I'll take your challenge! Currently here's me: Haven't run a stand alone 5k since 1999. Set my 5k PR in 1998-99 at 17-18 years old: 18:17 Smoked cigarettes for 7 year starting in 2001. Ran a 2:04:xx 1/2 marathon in 2003 Sprint tri in 2003: 3M run split was a 22:43 Sprint tri in late July, 2009: 3.5M run split was 31:19 Half Ironman distance this past Saturday (Sept 12th, 2009): 13.1M in 2:16:06 I have my first stand alone 5k in 10 years scheduled for the 27th... expecting to cry about how slow the time will be compared to "what I used to do". Perhaps by Thanksgiving a more realistic goal is to go sub 23 for me, but I'll aim 'low' and see what I can do... I like having goals that most people think are impossible, because even if you get close to it you've done one heck of a job. Drop nearly 7 minutes from what is probably my current 5k time... in the words of Tony from P90X.... BRING IT! |
| 2009-09-15 6:37 PM in reply to: #2408167 |
| Subject: RE: Sub 20 minute 5k Great idea - I'm in! |
| 2009-09-15 7:23 PM in reply to: #2408081 |
Champion 23360  Taser-World | Subject: RE: Sub 20 minute 5k crimefighter2 - 2009-09-15 5:19 PM I would love to do a sub 20 5K. My PR is 24:09 and I'm 38. (I've taken 3 + minutes off this summer) Now, the question that goes along with ths is - how do I keep track of this thread so I can keep up with all the replies? Is there a group we can start or something? Well, this is a group already. :) As for tracking it, there are a few ways.... You can put a link to this thread in the "Goals" section of your blog. Or, you can create a spreadsheet (using Google spreadsheets) for all the people in this challenge to track their progress. Etc. Here's a link that you can add to your blog, if you want:
Edited by D001 2009-09-15 7:28 PM |
| 2009-09-15 8:55 PM in reply to: #2407064 |
| Regular 53 The trail capital of Canada | Subject: RE: Sub 20 minute 5k I'm in. my best 5k time so far has been 23m but I haven't really been a serious runner. I have problems with training consistency , at least until I started using the training logs here! I'll be 37 in the psring and would love to run a 19:45 5k for my first run of the season! 1 1 |
| 2009-09-16 11:10 AM in reply to: #2407064 |
Member 45 | Subject: RE: Sub 20 minute 5k Nice group so far! You can add the link to your favorites too. I'm going to follow Hal's 5k (intermediate) for the next 8 weeks and add in some longer runs since I have a half in February. I'm going to formulate a plan. Ran last night and feel good. Looking for a variation of runs and training... post any tips or exercises! |
| 2009-09-16 11:22 AM in reply to: #2409595 |
Veteran 275 Grand Rapids, MI | Subject: RE: Sub 20 minute 5k I'm in. PR is 21:59 in March of this year. Ballyb - I like your idea of throwing in some of hte circuit training. I think I'll do something similar. I'm excited to have a goal and a plan again. Did my first HIM on August 1st and didn't do a ton of training since. Good luck everyone! Edited by sigepbrad 2009-09-16 11:22 AM |
| 2009-09-16 1:36 PM in reply to: #2407064 |
Member 11 Medina, OH | Subject: RE: Sub 20 minute 5k I'm in too. Sub 20 is probably a pipe dream, but I believe I can take a lot of time off rather quickly as I've really only included any run training in my workouts for about five weeks. |
). | 2009-09-16 5:08 PM in reply to: #2407064 |
Expert 1690 | Subject: RE: Sub 20 minute 5k Best race I can find is Nov 8 which is definitely too soon. there is 1 on the 21st I could swing if the 8th doesnt turn out so hot. I'm confident in my stubborn stupidity to hit that time on the 8th tho. |
| 2009-09-16 5:25 PM in reply to: #2407064 |
Member 45 | Subject: RE: Sub 20 minute 5k You can always use that one for a warm up for a later one. I think you might as well sign up. Will give you some goal focus...! |
| 2009-09-16 6:47 PM in reply to: #2408409 |
Extreme Veteran 671 Not Quite DFL | Subject: RE: Sub 20 minute 5k D001 - 2009-09-15 7:23 PM crimefighter2 - 2009-09-15 5:19 PM I would love to do a sub 20 5K. My PR is 24:09 and I'm 38. (I've taken 3 + minutes off this summer) Now, the question that goes along with ths is - how do I keep track of this thread so I can keep up with all the replies? Is there a group we can start or something? Well, this is a group already.  As for tracking it, there are a few ways.... You can put a link to this thread in the "Goals" section of your blog. Or, you can create a spreadsheet (using Google spreadsheets) for all the people in this challenge to track their progress. Etc. Here's a link that you can add to your blog, if you want:
Thanks! as you can tell, I'm a newbie - I didn't even know I had a blog. This shows promise. Hope I do too! I'd LOVE to shave 4:09 off of my PR. |
| 2009-09-18 12:59 AM in reply to: #2407064 |
Regular 92 Vancouver | Subject: RE: Sub 20 minute 5k Hi everyone, Count me in as well. I ran a 21:34 in June but haven't done much running since. Had a bad bike crash in a triathlon a week and a half ago and only recently started running again. I've signed up for three 10K races later this fall but will start looking for a 5K run right away. I'm a 50 year old male. Good luck to us all! Riel |
| 2009-09-18 11:21 AM in reply to: #2407064 |
Member 45 | Subject: RE: Sub 20 minute 5k I made a nice little word doc of the circuit training I plan on doing 1 to 2 times a week. Has explanations with pictures of the dynamics, polymetrics, circuit and stretching that I will be doing. Tried to post it but it didn't preview right. PM me if you want me to send it to you. Will let you know how it goes. Basics below: Run 400 meters at 5K pace Do 20 bench step ups on each leg Run 800 meters at 5K max pace Do 20 one leg squats on each leg Run 1400 meters at 5K pace and then speed up to sprint pace for 300 meters Do 20 Stride Step Ups on each leg Run 800 meters at 5K pace Perform 25 meters of double leg forward hops Run 400 meters at 5K pace Perform 25 meters of single leg forward hops Run 600 meters at 5K pace and then speed up to sprint pace for 300 meters |
| 2009-09-18 2:36 PM in reply to: #2410512 |
Champion 23360 Taser-World | Subject: RE: Sub 20 minute 5k crimefighter2 - 2009-09-16 7:47 PM Thanks! as you can tell, I'm a newbie - I didn't even know I had a blog. This shows promise. Hope I do too! I'd LOVE to shave 4:09 off of my PR. I saw you tried to paste the table in your blog, but it didn't quite work. Here... Copy and paste the code below. It'll look funny until you save it and reload the page. <table border="3" bgcolor="black" cellpadding="4"> <tr> <td align="center"><a href="http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=180033#M2408409"><h3><font color="yellow">Sub 20 min 5K Thread </font></h3></a></td> </tr> </table> |
| 2009-09-21 9:04 PM in reply to: #2414209 |
Veteran 275 Grand Rapids, MI | Subject: RE: Sub 20 minute 5k Well, did anyone get started yet? Did my first interval training tonight. I was hard work, but I feel pretty good about it. Not looking forward to Wednesday. I'm going to try the circuit training. I'll be doing a practice 5k on October 17th. My sub 20 attempt will be on November 14th. Brian - Thanks for the word document. I think that will work well. If you don't hear from me by Thursday, you should tone it down a little bit. It may just kill me. |
| 2009-09-21 9:57 PM in reply to: #2407064 |
Regular 92 Vancouver | Subject: RE: Sub 20 minute 5k I'm going to do my first interval training tonight as well. I previously signed up for a 10K run this Sunday to use as practice for a run I'm doing later in the year but I think I'll use it to gauge my 5K time instead. Lately my running has been off for some reason and the last few times I've been out have not been fun. I'm hoping to get in a few good runs this week prior to Sunday's race and be back on track. I will be so pumped if I can break the 20 minute mark later this year. |
| 2009-09-22 9:23 AM in reply to: #2407064 |
Member 45 | Subject: RE: Sub 20 minute 5k I haven't done any specific 5k training. Just two 5 mile runs at about 7:15 pace. I haven't been running lately so I need to build up a small base before I do specific training. I plan on doing the circuit training this weekend. Should be intense. The rest of my day might be couch time I think... What kind of interval training are you doing? 5k is November 26th |
| 2009-09-22 1:20 PM in reply to: #2419657 |
Extreme Veteran 671 Not Quite DFL | Subject: RE: Sub 20 minute 5k When you all say "interval training" - is that the same as a fartlek? I am concentrating on my tri right now (it is 10/4) and then on 10/5 will refocus. There is a 5K on 10/31 I plan to do so we will see how I do. I have a pretty aggressive 5K fartlek programmed in my Garmin - haven't been able to do it yet. (maintaining the speed and distance, that is) |
| 2009-09-22 5:31 PM in reply to: #2419657 |
Veteran 275 Grand Rapids, MI | Subject: RE: Sub 20 minute 5k Ballyb3 - 2009-09-22 10:23 AM I haven't done any specific 5k training. Just two 5 mile runs at about 7:15 pace. I haven't been running lately so I need to build up a small base before I do specific training. I plan on doing the circuit training this weekend. Should be intense. The rest of my day might be couch time I think... What kind of interval training are you doing? 5k is November 26th Two 5 mile runs at 7:15? Yeah, I don't think you'll have any trouble going 3.1 in 19:59. I'm doing the intervals outlined here: http://www.halhigdon.com/5K%20Training/5-Kadv.htm So yesterday was 5x400 with a 400 yd slow jog or walk between each. You can see the workout in my log. Here is a good definition of fartlek vs. interval. |
| 2009-09-22 8:29 PM in reply to: #2420853 |
Extreme Veteran 671 Not Quite DFL | Subject: RE: Sub 20 minute 5k Hey - Thanks! I always wondered what the difference was between tempo/interval. I knew what a fartlek was. I will incorporate a couple into my runs this week - prepping for the 10/4 tri in Mattoon. |
| 2009-09-22 9:06 PM in reply to: #2407064 |
Expert 1168 Lansdale, PA. | Subject: RE: Sub 20 minute 5k I have this as a short term goal too. Ran my PR 5k of 21:50 last June right before IMCd'A. I haven't done any speed work since last winter until a month or so ago. I believe in my last race I had the pace to make it through the first 2 miles but couldn't keep it through the end. I am planning on 2, 5 k's this fall, one is flat but less than a month away the other isn't flat but is in Nov. I think I can absolutely PR but don't know if I can do sub 20 that soon. If I don't, I'll be looking for a flat 5K in the spring... The challenge has been laid down... Double dog dared! |
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