Sub 20 minute 5k (Page 2)

Wow. Circuit training is brutal. Was able to finish the workout, but it was tough.

I'm planning to attempt my first sub 20 minute 5K on Nov. 22nd, just 2 months away.
Judging from my recent runs I'll have to ramp up the training a bit.
Have to shave a minute and thirty seconds from my present times to get there, definitely going to be a challenge but I'm up for it.
Anyone thinking about going on to do a sub 40 minute 10K after realizing their 5K goals?

Excellent thread folks...if you notice one of my goals is to get back to sub 20...It is possible.  Being a xc/track coach, my inseason is my off season...One more month left...Even with minimal training, I have been able to get back to low 21s.  However, that minimal training has been "upbeat".  

With goal setting, I start my athlete's calendar backwards and plug in their training as the peak competition nears....Sometimes us age groupers tend to race to much.  Our training began back in June...Some of our kids were in the 24 minute range then...Yesterday, we had some go as low as low 18s.  Several had just sub 20s...Our more fit kids who started in low 20s were able to geet just under 18.  Even our girls that started in the 14:30ish were able to get in the 13:30ish.

Needless to say, it is fun to watch the progression.  With some kids, we were able to put them in 22 weeks of training while others only 12.  You can guess who is having the greatest success.  Early in the year we did our tempo runs on time only....now we are doing mile repeats(mon) w/ 3 min rest and as short as 400 repeats (thur) with 90 sec rest. 

As for my training, have to get back to some basic routine before I even begin thinking of a date goal...

Will be taking a peak at this thread...nice goals from everyone.

going hiking for the week so i took it easy last week in prep. 1 3 mile run at a really slow pace. Hopefully putting some 8-10 hiking days in for the next 4 days will help build my base. So far i've been sticking to hills to really build my strength. when i get back I plan on doing a 50% 50% with flat and hills.

Saw the challenge in the 'Triathlon Talk' forum, just have to do it. Haven't worked on speed for awhile, was going to start lactate threshold training in January, might as well add a speed workout once a week now.

Status Update:

Just ran a 5k yesterday: 26:06 was my time, but I was wearing lederhosen, suspenders, a thick heavy shirt, and had my dog with me during the race.  Had to stop for a poop break (the dog), pick it up, and stop by a dumpster that was luckily only 3 blocks ahead.  So I don't think it was a very good benchmark for where I'm at.

I went home after the race and took a 2 hour nap, woke up and went for a 3 mile run on my own.  Did that run just barely sub 24 (23:54).


My Plan:

My plan to get down to sub 20s is to just run more.  I averaged around 15mpw for the past month, but now it's time to bump it up by mid November.  Based on the 10% rule I can easily (and safely) get to ~30mpw:
week 1: 15 + 10% = 16.5
week 2: 16.5 + 10% = 18.15
week 3: 18.15 + 10% = 19.97
week 4: 19.97 + 10% = 21.97
week 5: 21.97 + 10% = 24.17
week 6: 24.17 + 10% = 26.59
week 7: 26.59 + 10% = 29.25

Most of the runs will be only 3-4 milers with a couple 5-6 milers on the weekends.  I think by adding the mileage and keeping the runs short so I can work on the faster pacing I don't have to stress my body with intervals to at least get close to 20.



6:27 pace makes a sub 20... and that's if you don't sprint at the end.

While you are right in sticking with the 10% rule, it is not really meant to be increased every week. You are basically doubling your mileage in 6 weeks. That can increase your chances of injury. I would recommend on backing off a bit every 3rd week, to give your body a chance to rest and catch up.

Of course, not knowing much of your background, (age, how long have you been running,e tc.) it is hard to comment on your plan.

Just be careful and listen to your body. If it takes an extra 3-4 weeks to get to 30, so be it. Next would be to train at that level consistently.

Good luck!

I'll definitely listen to what my body tells me especially towards the 3rd-4th week when the cumulative weeks prior will be starting to become more of a hindrance to performance. 

Just for the record I'm 28 and although I am still young and recover pretty quick from workouts I definitely realize I'm not 18 anymore.  As for my level of fitness the past month consisted of a taper, a HIM mid-month (5:39), and then 2 weeks of recovery. So I have a base to begin building on.  20mpw was what I was averaging the month prior, dropping to 15mpw this month because of the taper/recovery periods, but I've already run 13.8miles in the past 3 days and don't feel like I've been pushing hard, so a day off tomorrow and then a couple 3 milers and I'll be at 20 without realizing it... 10% just seems like so little when you're mileage is low.

OK. So with the added info (20mpw avg, HIM) it might not be an unrealistic plan after all. just a few points to keep in mind:

--Running stresses your skeletol (sp?) system more than the cycling and swimming. So all your work from the other disciplines won't help the pounding the legs take. Proceed with caution.

--Whenever possible run on soft surfaces. This will help tremendously.

--Once you hit your goal mileage, try to keep it there and work in higher-intensity runs.

Good luck!

Thanks for the tips.

I'd love to hear of everyone else's progress towards sub 20 as well.

My plan is 1 2 miler at minimum race pace, 2 3 milers at 80% 1 4 miler 60%. not much volume but focusing more on actually being at race pace rather than letting speed take care of itself through a higher volume. Not enough volume as it is to adjust, been very swim focused, most I could hit would be 20 miles a week by my race.

I ran on the treadmill yesterday - goal was a sub 7 min. mile.  I pretty much shattered it coming in at about 6:40.  (hard to say with the track taking so long to get up to speed)  I think treadmill running is much easier than road running, but I'm on my way.  Intend to run a 5 K this weekend and next.  I may just try to run a hard mile, then next week a hard 1.25, combined with other running and biking.  Not much of a plan, I know.

Anytime I'm forced to run on a treadmill, the first thing I do is set the incline to 1% and use that as what I consider "level ground" while running.  It helps to simulate a closer perceived level of effort (and heart rate) I'm at while running outdoors at the same pace. 

I like that idea.  I'll give it a whirl next time.

How did everyone's weekend go?  Training and otherwise?  Personally, I ran in a 5 K race that was a slightly difficult course with less than ideal conditions.  It was cool, overcast, windy, and a hilly course. My time was a paltry 25:30 - but good considering the conditions.  Overall winner was 20:05 - so a sub 20 would have won this one!  My next official time trial will be a halloween race.

Hi all,

Did a 10K run last weekend and came in at 46:33
Definitely not my best run but there was a killer hill at the 2K mark that went on forever. I was planning on using the run to gauge my 5K progress but gave up that thought right after cresting said hill. Funny thing was that the race was billed as a "flat course"...NOT!
Have another 10K this Monday so we'll see what happens. I'm hoping to make my sub 20 attempt on Nov. 28th...fingers crossed.

hi all, i'm a little late to the game, but can i join in the fun??  i haven't trained for a stand alone 5k since i was in high school, and then i could run fast...now i'm MUCH slower...but i'd LOVE to get below a 20min 5K.  the only problem i'm facing is that i'm marathoning this weekend (chicago) and Nov 22nd (philly) hoping to BQ at one or both.  that makes racing shorter distances harder because most of my weekends are recovery or loooong runs between now and thanksgiving.  and i'm assuming my legs won't be in tip top shape to PR at a turkey trot 5K 4 days after philly.

i guess that leaves 5K racing for December (or...maybe next year )

anyone else have a lot of marathoning on their plate coming up?  or are you focusing more on shorter run distances right now?

Welcome to the fun.  I am focussing on short distances, but I have dreams and aspirations of a half mary in May, and may change and decide to do the full.  I've never run more than 5.75 miles at a time, so I have a lot of thinking to do about it.

when i was 18 years old i ran a 5k in 16:49 a pr that i will probably never ever top.

but when i did it i know i was doing 800 meter repeats two times a week and 400 meter repeats once a week with a long run of 9 miles (any longer is too much stress)

thats how u specifically train for a 5k. 

do recovery runs of 2-4 miles and take a day off to rest.

16:49 Wow!
How many 800M and 400M repeats did you do each session?
Sounds like a very sound training plan.

R

16:49 is really impressive, kills my 18:17.

I'm interested in your 800 and 400 repeats.   Do you remember if those were being done with full recovery or was it a set recovery time before the repeat? 

One of my running groups is in talks with getting access to a local high school track once a week to do things like these.  They are looking at me for information on what kind of track work to do since I have records from 10 years ago when I set my PR.  But more information on what has worked for others is always great.  We all know everyone is different and I don't expect what worked for me 10 years ago to work for everyone, or even guarantee it'll work for me again.

Just ran a 5k-ish race yesterday.  I did about what I expected all things considered.  I got a 23:37, got 2nd in my age group (which would normally be impressive since it was the 20-29 AG, but there was only 3 of us).  It was at 6k feet above sea level and had short steep downhills and long drawn out uphills.  Oh yeah and it was 30 degrees and snowing.  Sometimes I wonder why I even bother to wake up, but running is that sport you're happier to be finished doing than to actually be doing it.

My next attempt will be in approximately 2 1/2 weeks, but it will be flat, at sea level, hopefully no snow, and I might actually have fresh legs instead of having run 35% of my weekly mileage the day before.

Ran a 9.5 km race on Sunday. Clocked in at 42:20 and did a 21:44 split at the 5 km mark. Can't believe how much my training has paid off over the last couple of weeks.
Just found out that the race I am using next month for my sub 20 has some hills Seems like only one person came in under the 20 minute mark last year...major bummer!
Going to give it my all anyway but might have to sign up for a later run for another attempt.
I think if I tried today I would come in around the 20:30 mark...so close, yet so far.
I've signed up for a 10 km race on November 16 so I might just run the first half as a 5 K and see what my split time is.
Been having some trouble with stress fractures in both legs so training is troublesome right now. Seems the more I run, the more time I have to take off but dammit, I've paid for these next two races and I'm too stubborn to give up on them. I'll rest when I'm done and start getting into the pool to improve my times there.
Anyone else getting close to their sub 20 mark yet?

I saw this challenge in Tri Talk a while ago & thought it sounded interesting.

At the end of August I ran a 10k in 44:49.  I met my goal of breaking 45:00, then I saw this challenge.  I've been trying to find some speed and on 10/18 I ran a 10k in 43:24.  I think the 5k split was right around 21:30.

I'm probably insane, but this weekend my kids are entered in a YMCA fun run & I signed up for the accompanying 5k.  I'm gonna take a shot at 20:00.

Hopefully I'll succeed because I really need to get this knocked out of the way since I'm planning on a half-marathon on 11/29 and don't plan on running anymore 5k's before then.

Good luck Oldntrin, We are all behind you.
Be sure to check back and let us know how you did. Hopefully, you'll rise to the challenge and be the first to go sub 20 and inspire the rest of the group to follow suit.
Full speed ahead!