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Sub 20 minute 5k
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 2009-09-15 9:59 AM |
Member  45 |  Subject: Sub 20 minute 5kI threw out a little challenge in the challenge section (below), but wanted to follow up on this thread since it gets more traffic. Anyone have specific tips or advice for 5k training? Exercises, approach, thoughts... --------------------------------------------- Throwing out a challenge to anyone who wants to try and do a sub 20 minute 5k for the first time by years end... |
| 2009-09-15 10:02 AM in reply to: #2407094 |
Cycling Guru 15134   Fulton, MD | Subject: RE: Sub 20 minute 5k Go check out Hal Higdon's 5k training (for x-country teams specifically). He's got some good plans. You want to drop 3 minutes in 2 months. That is a pretty tall order but not impossible depending on where your current training levels are. If you are not running in the 30 mile per week (or more range) right now I would find it a very tough challenge to drop that much time in a short period. Impossible? No, of course not. Probable? I wouldn't bet money on it. |
| 2009-09-15 10:05 AM in reply to: #2407104 |
Champion 14571  the alamo city, Texas | Subject: RE: Sub 20 minute 5k Daremo - 2009-09-15 11:02 AM Go check out Hal Higdon's 5k training (for x-country teams specifically). He's got some good plans. You want to drop 3 minutes in 2 months. That is a pretty tall order but not impossible depending on where your current training levels are. If you are not running in the 30 mile per week (or more range) right now I would find it a very tough challenge to drop that much time in a short period. Impossible? No, of course not. Probable? I wouldn't bet money on it. he's comparing a 23 minute sprint 5k to a 20 minute standalone 5k. i think that is very doable. |
| 2009-09-15 10:07 AM in reply to: #2407110 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Sub 20 minute 5k Didn't catch that. Makes it a bit more plausible then. |
| 2009-09-15 1:59 PM in reply to: #2407104 |
Member 190 Panama City Beach | Subject: RE: Sub 20 minute 5k Daremo - 2009-09-15 10:02 AM Go check out Hal Higdon's 5k training (for x-country teams specifically). He's got some good plans. You want to drop 3 minutes in 2 months. That is a pretty tall order but not impossible depending on where your current training levels are. If you are not running in the 30 mile per week (or more range) right now I would find it a very tough challenge to drop that much time in a short period. Impossible? No, of course not. Probable? I wouldn't bet money on it. I going to just read Daremo's first post and say: " The challenge is ON!" I'll be looking for the outcome. |
| 2009-09-15 2:13 PM in reply to: #2407094 |
Elite 3315 Miami | Subject: RE: Sub 20 minute 5k still isn't a 5k in a sprint only 10-15 seconds slower per mile vs standalone? i mean we are talking 22:15-22:30 for 5k, 2-2.5 min drop in 2 months will be hard. |
| 2009-09-15 2:16 PM in reply to: #2407773 |
Cycling Guru 15134 Fulton, MD | Subject: RE: Sub 20 minute 5k For a well trained athlete who paces the bike well, yes. My best open 5k is 18:22. My best sprint tri 5k was 19:30-ish because I love to go hard on the bike. That's a 20 second difference per mile and I was in decent tri shape then. Take someone just starting out who doesn't have the pacing down yet and there could be a bigger disparity. I dropped close to 5 minutes in my 5k time from April to November when I started back running again in '05. Of course I also had all those months of marathon training in those 7 months ......  |
| 2009-09-15 2:41 PM in reply to: #2407094 |
Master 1704 Charlotte | Subject: RE: Sub 20 minute 5k Probably depends on how much your "and change" is. I run about 8-10% slower in my tri's than my stand alone 5k's but this is my first season of tri's so I still haven't perfected a tri 5k pace. My one stand alone 5k time this year was 19:37 but my tri 5k's were upper 21's but with a lower than maximum effort. Hitting the 19's was at maximum effort. |
| 2009-09-15 4:13 PM in reply to: #2407094 |
Veteran 499 El Segundo, CA | Subject: RE: Sub 20 minute 5k I'm looking to break 20:00 in a stand-alone 5k as well. My current PR (20:24) was at a Turkey Trot last year, when I was in the midst of marathon training. I've been stepping up the run volume over the past couple months and have recently started doing some tempos. We'll see what happens... |
| 2009-09-15 5:35 PM in reply to: #2407094 |
Member 45 | Subject: RE: Sub 20 minute 5k I had never biked or swam before I did the sprints, so the biking/swimming took a lot out of me. I literally thought I was going to die in the water. I'm up for the challenge. Think running is by far my best of the three... if I have energy! Will start formulating a plan. Best part is I'm down 10 pounds from 200 when i did the sprints. The half ironman really carved me up. Never put any of the weight back on. |
| 2009-09-15 5:53 PM in reply to: #2408235 |
Master 2404 Redlands, CA | Subject: RE: Sub 20 minute 5k This has been a goal of mine ever since I got back into running. In '95 I rocked a 16:50 however now I'm probably around 23ish (I have a 5k) this weekend so I'll let you know. I doubt its going to happen this year, but hopefully next, as one of my A races is always a 10k run. Edited by furiousferret 2009-09-15 5:57 PM |
| 2009-09-15 6:02 PM in reply to: #2407094 |
| Veteran 189 | Subject: RE: Sub 20 minute 5k I think you can do it. I've only run three 5ks in my life outside of tris. Last summer, I ran a 25 min 5k. With only treadmill running for a few months this winter, I ran a 20:50 in April. I didn't do any speed work, just ran three miles on the treadmill twice a week in March and April. Had runners knee before that so couldn't run. I know I didn't break 20, but I'm sure I could have with proper speed and endurance training. I ran a 20:10 in the first half of an olympic duathalon this summer (swim was cancelled unfortunately so it became a du). |
| 2009-09-15 6:10 PM in reply to: #2407863 |
Champion 5781 Northridge, California | Subject: RE: Sub 20 minute 5k bgraboski - 2009-09-15 12:41 PM Good luck! It was my goal this year to run a sub 20:00 5k and hit my goal on my first shot (although I was already at 20:03 the year before)! Exact same story here...except I was at 20:02 last year.  To the OP: I have to agree with the comment about it depending a bit on what the "and change" in "23 and change" was for your tri 5K. If you're at 23:30 for a tri 5K, that probably makes you approx. a 46 minute 10K. When I was at 45:59 for a 10K PR, I was around 21 minutes (20:52, IIRC) for a standalone 5K...took me a couple years to get to sub-20 from there...that (roughly) 20 sec's a mile doesn't necessarily come easily. For comparison's sake (and FWIW), six weeks before my first sub-20 5K this spring, I ran a 22:05 tri 5K (although I had a bit of an injury that month). Good luck! |
| 2009-09-15 6:59 PM in reply to: #2407094 |
Regular 99 Augusta, Georgia | Subject: RE: Sub 20 minute 5k oh oh, i want to be sub 20min again too! I did it back when I was a waif like high school runner a decade ago...now my 5Ks hover around 22:30 or 23:00...I doubt I can get it under 20 before years end, but, I would like to try... consider me challenged. |
| 2009-09-15 7:46 PM in reply to: #2407094 |
Veteran 196 Arlington, VA | Subject: RE: Sub 20 minute 5k I'm going for 20 the weekend after next. I ran 20:03 in August. |
| 2009-09-15 8:00 PM in reply to: #2408480 |
Regular 99 Augusta, Georgia | Subject: RE: Sub 20 minute 5k kcb203 - 2009-09-15 7:46 PM I'm going for 20 the weekend after next. I ran 20:03 in August. good luck! hopefully wherever you are, there will be cooler weather than there was in august...and that alone will knock off those 3 seconds! |
| 2009-09-16 1:14 AM in reply to: #2407094 |
Master 2665 The Whites, New Hampshire | Subject: RE: Sub 20 minute 5k I think it also depends on where in training you are. Those just starting or just upping significantly will see a dramatic jump, while those who have been pounding away for a good long time will see much smaller gains. Go for it! I think it is an awesome goal. Don't push so hard you hurt yourself, but use this to get through the mental barriers. Good luck! |
| 2009-09-16 5:25 AM in reply to: #2408509 |
Veteran 196 Arlington, VA | Subject: RE: Sub 20 minute 5k pennylope - 2009-09-15 8:00 PM kcb203 - 2009-09-15 7:46 PM I'm going for 20 the weekend after next. I ran 20:03 in August. good luck! hopefully wherever you are, there will be cooler weather than there was in august...and that alone will knock off those 3 seconds! I think I can do it. The race in August was at 7 pm on a hot day, and I'd just had fried chicken 45 minutes before the race. |
| 2009-09-16 9:42 AM in reply to: #2407094 |
Member 45 | Subject: RE: Sub 20 minute 5k Did a run last night. First one in a couple weeks. 4.61 miles at 7:25 pace. Nice pace and then picked it up in the last mile. A little windy down around the golden gate. A little over 2 months to bring it down. Think I will follow Hal's 5k for 8 weeks and mix in some long runs since I have a half in February. http://www.halhigdon.com/5K%20Training/5-Kinter.htm Seems a bit plain though. Would like to dedicate more time and energy then what this plans requires. |
| 2009-09-16 10:52 AM in reply to: #2407094 |
Elite 5316 Alturas, California | Subject: RE: Sub 20 minute 5k Yups I am a 22:20 to 23:00 5ker in practice. I only ever ran one 5k race, it was last year and at 7500 feet with no acclimation time, I think it was 23:30 for that race. Although I would like to run a 20 min 5k, I don't see it happening any time soon. My average of all runs for 2008 was like 10:20 ish (including drills, distance, etc.) and for 2009 it is 8:40 ish mpm. My focus is on longer stuff, but I would still like to put up a faster 5k. My son ran a 21:20 5k last year, so I need to at least get down to 21:00 to give him a run for his money this spring, but we shall see. My main next goal is taking 13 minutes off my open mary for January 2010. |
| 2009-09-16 1:40 PM in reply to: #2407094 |
Pro 3883 Woodstock,GA | Subject: RE: Sub 20 minute 5k I tried to break 20 min/5k and 40 min/10k for years and could never quite get under 20 (for about 2 years my 5k PR was 20:18) and then I started 1) Running more (~30 miles per week or so) and incorporating treadmill intervals once a week into my training plan. As a result not only did I break 20 min early this year I ran 19:15 on a very hilly course, proceeded to run 39:15 in the rain and cold for 10k a couple of months later and topped it all of with a 1:26 half marathon (7 minute PR on the same course one year later and again not a flat course by any means). For the treadmill intervals, start of with 20 min decending to 5k pace, then 3x3 min (3 min recoveries) faster than 5k pace. (for example my 5k pace is 6:18 so I do these at 6:03). Cool down for 20 min easy afterward. You can add one minute per interval (and also to the recovery time) every 3-4 weeks depending on your progression. |
| 2009-09-16 5:19 PM in reply to: #2409909 |
| 11 | Subject: RE: Sub 20 minute 5k Rocket Man - 2009-09-16 12:40 PM I tried to break 20 min/5k and 40 min/10k for years and could never quite get under 20 (for about 2 years my 5k PR was 20:18) and then I started 1) Running more (~30 miles per week or so) and incorporating treadmill intervals once a week into my training plan. As a result not only did I break 20 min early this year I ran 19:15 on a very hilly course, proceeded to run 39:15 in the rain and cold for 10k a couple of months later and topped it all of with a 1:26 half marathon (7 minute PR on the same course one year later and again not a flat course by any means). For the treadmill intervals, start of with 20 min decending to 5k pace, then 3x3 min (3 min recoveries) faster than 5k pace. (for example my 5k pace is 6:18 so I do these at 6:03). Cool down for 20 min easy afterward. You can add one minute per interval (and also to the recovery time) every 3-4 weeks depending on your progression. Running fast is about running fast. I agree speed work and tempo runs are the key. Plus to put it bluntly you have to be willing to explore the pain cave. I'm not sure about the advice about running many miles per week. I think sub 20 minute 5k is easily doable on ~20-25 miles per week assuming triathlon training |
| 2009-09-16 10:09 PM in reply to: #2410401 |
Elite 3315 Miami | Subject: RE: Sub 20 minute 5k vikingmd - 2009-09-16 5:19 PM Rocket Man - 2009-09-16 12:40 PM I tried to break 20 min/5k and 40 min/10k for years and could never quite get under 20 (for about 2 years my 5k PR was 20:18) and then I started 1) Running more (~30 miles per week or so) and incorporating treadmill intervals once a week into my training plan. As a result not only did I break 20 min early this year I ran 19:15 on a very hilly course, proceeded to run 39:15 in the rain and cold for 10k a couple of months later and topped it all of with a 1:26 half marathon (7 minute PR on the same course one year later and again not a flat course by any means). For the treadmill intervals, start of with 20 min decending to 5k pace, then 3x3 min (3 min recoveries) faster than 5k pace. (for example my 5k pace is 6:18 so I do these at 6:03). Cool down for 20 min easy afterward. You can add one minute per interval (and also to the recovery time) every 3-4 weeks depending on your progression. Running fast is about running fast. I agree speed work and tempo runs are the key. Plus to put it bluntly you have to be willing to explore the pain cave. I'm not sure about the advice about running many miles per week. I think sub 20 minute 5k is easily doable on ~20-25 miles per week assuming triathlon training i have been running mainly slow, check my logs, trying to run more, almost at sub 20 stand alone. pr is 20:10. maybe i do a tempo run here and there..... |
| 2009-09-17 11:53 AM in reply to: #2407094 |
Extreme Veteran 373 | Subject: RE: Sub 20 minute 5k I tried to get less than 20 minutes for about a year and did it last summer. I then started training for a half marathon and a half ironman. With no speed work I did a 19:19 in February and then a 19:09 in March – shattered my prior 5K PR which was 19:57. I am going for the sub-19 minute 5K early next year. I think laying all of the ground work for an Ironman (I just did Louisville a couple of weeks ago) really improved my run. |
| 2009-09-17 12:14 PM in reply to: #2407094 |
Expert 1053 Culpeper, VA | Subject: RE: Sub 20 minute 5k IME, running lots helps. I went from doing 3'milish runs to 8'milish runs. Someone I know that ran in college and podiums regularly told me I needed to be doing "longer runs". Right now I do at least 3 of these 8 mile runs per week and plan on replacing or adding a bit shorter run that will be two miles that is relatively flat with two more miles on a hilly road right next to the park. I'm a work in progress, but in July I ran a 22:05 and my most recent 5K leg was 19:27. Its working for me... my goal for next year is to break 19 minutes. |
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