how to run a sub 20 minute 5K (Page 2)

How to improve 2 minutes? Hmm, need a little more info on what you do at other distances, weekly mileage, etc...

The easiest way to drop time is to drop weight. Do you have 10 lbs you can drop, that'd give you a little over a minute right thee, unless you're already freaky skinny or something.

That article on the slowtwitch website is interesting. It'll get you down to sub-20 for a 5k but it may come at a cost of the other two disciplines. The article asks to run basically everyday of the week and is in essence taking you away from a triathlete training program to a runners program...

Speed work is way overrated and most of us do not need as much as we think. I PR'ed, 16:22 on a flat 5K course with no or very little speed work. The question comes up, " What do you mean by speed work?"

I was marathon training when I broke my 5K PR. My weekly running diet included (less than 50 miles/week):
a. 1 long run (12-17 miles)
b. 6 Hill repeats (60s or less)
c. 1x20min Threshold run
d. easy runs otherwise

Sure, one could add maybe 6x400m instead of the hills. I believe it was Frank Shorter who said hills are speed work in disguise, but whatever. To me when someone says "speed" I think of sprinting and I would not do any of that. Thresholds are much more important, and without the risk of injury.

As far as racing goes, I would find a running friend who can run that "sub-20" and have him rabbit you. It helps having a partner.

Randy

When you say you did a threshold run what exactly do you mean? Remember, not all speedwork is done on a track.

for me... I do my own version of everything. my version of a threshold run is done using a HRM set with limits at 80 % max hr (upper) and 60 max hr (lower). I will run a certain amount above 80 then continue running but in the 60 percent range then go back up above 80 etc etc. For instance I'll run a mile above 80, then a mile at 60, then a mile above 80, then a mile at 60, then a mile above 80, then a cool down mile at 60 (10k). I am a father of two and a husband and a graduate student - so time is limited. I will couple my track work with running with faster runners who already know how to run at or below 20 minutes. We'll see how it goes. I'll keep everyone posted. oh yeah I also avoid running in excessive heat and feel more comfortable/faster eating light (or just fuids).

First of all, I do my workouts without a heart rate monitor. Threshold runs are ran COMFORTABLY hard; its a pace you could only hold for an hour (not that you will be running these that long). It is also a pace that you stop talking to your buddies and start concentrating on running. The real key is not to run to fast, but constantly monitor how you feel. Try building up to 1x20min.

I often start with Cruise Intervals earlier in the season. Cruise Intervals are simply mile repeats ran at Threshold pace. Jog a few minutes to recover between intervals. Do 2 to 5 cruise intervals. After about a month of cruise intervals, ran once a week, I progress to Threshold runs.

There are pace calculators on the web you can use as a guide for Threshold paces. You simply input your recent race distance and time and it will give you a range for different types of workouts.

You can run these anywhere since they are ran on time and how you feel.

Randy

Sounds like speedwork to me. By the way, 16:22 is pretty impressive. My next goal is to get under 18:00.

Well, its not speed work. The term "Speed" is thrown around loosely by the running community. Anything faster than a jog is speed work for some, but there are many types of workouts to develop different aspects of your conditioning.

what are your 1 mile, 2 Mile, 10k, HM, M times?

see if you have a time relationship between different distances as shown in equivalence tables....or if you slow more than 15 sec's per mile when going from a 5k to a 10k to a HM to a M (10k= 45 min approx) I'd suggest more more sub lactate work....become aerobically more efficient, when you run your 5k you can then go the same speed more comfortably or go faster at the same comfort level....Lydyard was right.

Kevin

From 10k to Marathon my times are pretty consistant as far as pace or per mile rate. Today is track day. I will run a 10k on an indoor track (39 laps - gets mind numbing) - after swimming. I've found that if I start hard it is easier than if I warm up first - say, start off doing 7.5 minute miles vs doing slow jog then trying to run faster. Im a strange animal...back to work.