Sub 25 5k

Training Advice/Discussion General

9 years ago 08/28/2014 9:03am EDT

Hello,

I am a 44 year old female recreational runner. The last few years I have been doing olympic and sprint distance triathlons to stay in shape and for fun. When I was only a "runner," I could never get my 5k time under 26 minutes but last weekend I ran a 25:24 5k in a sprint tri which makes me now want to go for a sub 25 5k. Is it possible for someone my age? I thought you only get slower as you get older? Is there anything I can do other than intervals and long runs (which I have always done to try and better my time). I HAVE started lifting weights (barbell) in the last year so maybe that has helped?

Would like some honest advice thanks!

9 years ago 08/28/2014 9:10am EDT

re: canjo

Sure thing you can do it, and probably even much better.

1) 44-year old is not old. Do you know that women over 60 yeards have actually gone sub 20? (sub 19 in fact).

2) 25 min 5k is 5min/km or almost exactly 8:00 per mile. Practice that pace in training. For example quarter mile repeats (400m) in 2 minutes. With 2 minute (or 200m) recovery. Start with 4 of them and progress towards 12.

For strength or later on do half miles (800m) in 4:00 with 400m recoveries.

3) Your overall mileage is important. Try to build up to 25 miles per week at least, and at some point 30+. Try to run 4-5 times per week.

4) Your long run does not need to be overly long. Perhaps 8 miles unless you are already running 35-40 miles a week.

5) Eat well. Sleep plenty. Get in good overall health. You do not need to focus on lifting and barbell. Focusing on core exercises (planks etc.) might help.

All the best.

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