Subject: RE: how to run a sub 20 minute 5KFirst 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 |