avoidingfinals
Running a sub 20 5k 12/8/2012 11:51AM Reply | Return to Index | Report Post
Never been a serious runner but I decided recently I wanted to try and challenge myself by breaking 20 minutes for a 5k and I was hoping for suggestions on how to get there.

I'm 26, 5'11, 190 lbs.

I run regularly, typically 5-6 miles 3-4 times a week at a 7:30-8 min mile pace.

I ran a half back in September at an 8:15 pace but have slacked off longer runs lately and haven't run more than 6 in about two months.

I did a 5k this past weekend in 21:04 and I'm hoping to break 20.

What is a reasonable timeline for breaking 20? 5 weeks, 8 week, 12 weeks?

Suggestions for training plans?

Thanks!
All I wanna do is See You...
RE: Running a sub 20 5k 12/8/2012 12:04PM - in reply to avoidingfinals Reply | Return to Index | Report Post
at 21:05 - you should be able to do it in 8 weeks at the most because you are young. If you got down to 175 lbs you'd blaze through the sub-20 goal and be alot faster. Up to you if want to lose weight...but if your goal is only 19:59...cutting weight really isn't necessary.

Start working up to 10 mile runs on the weekends. Do some 4x1200 at your current RACE PACE with 400m jogs. 4 mile tempos...15-30 seconds slower than race pace.

Lastly, some FAST pyramid workouts for speed:

2x200 (200 jog)
2x400 (400 jog)
2x200 (200 jog)
Intervals
RE: Running a sub 20 5k 12/8/2012 12:25PM - in reply to avoidingfinals Reply | Return to Index | Report Post
avoidingfinals wrote:

Never been a serious runner but I decided recently I wanted to try and challenge myself by breaking 20 minutes for a 5k and I was hoping for suggestions on how to get there.

I'm 26, 5'11, 190 lbs.

I run regularly, typically 5-6 miles 3-4 times a week at a 7:30-8 min mile pace.

I ran a half back in September at an 8:15 pace but have slacked off longer runs lately and haven't run more than 6 in about two months.

I did a 5k this past weekend in 21:04 and I'm hoping to break 20.

What is a reasonable timeline for breaking 20? 5 weeks, 8 week, 12 weeks?

Suggestions for training plans?

Thanks!


Sounds like you have enough basic fitness already. Just do some long intervals at 5k pace or slightly faster once a week or so for a month and you'll be there. Try something like 5x1000 with 3 minute jog recovery.