Hi all. I am embarking on a goal to get a sub 20 5k. My PR is a 25 flat so I know I have my work cut out for me. I was just wondering if anyone had any good ideas on how to make a running plan for this goal. Thanks
Hi all. I am embarking on a goal to get a sub 20 5k. My PR is a 25 flat so I know I have my work cut out for me. I was just wondering if anyone had any good ideas on how to make a running plan for this goal. Thanks
More mileage. Summer of Malmo but do it until you can run 17 min for 5K.
http://web.archive.org/web/20170318023834/http://www.bunnhill.com/BobHodge/rtp3.htm
kid from PA wrote:
More mileage. Summer of Malmo but do it until you can run 17 min for 5K.
http://web.archive.org/web/20170318023834/http://www.bunnhill.com/BobHodge/rtp3.htm
Obviously, don't double yet. Start at wherever you are and add somewhere between 3-7 mpw, whatever feels comfortable, until you hit like 40. Then maintain for a while before working in the workouts. You could easily go sub 18 by this time next year (and if you're in good shape, maybe by winter this year).
What's your training plan like? How much have you been running?
M- 5 mile
T- 4 miles
W- 5 miles
Th 4 miles
F- 5 miles
S- 4 miles
Sun- off
build up to this to run 20. Start at 2 or 3 mile runs if you have to. add addional walking before and after the running, until you can sustain this much.
I recently did this and I run 15mpw (female)
In my case it took 5 years after my sub 25
I would recommend racing 5ks a lot, doing easy long runs, and doing 1k reps at sub 4min pace
you can easily obtain sub20 on 10-15mpw, track workouts aren't necessary but do 5-8 strides 2-3 times/week
Sorry I forgot to clarify. I am a newly graduated high school girl. I don’t think sub 17 is as easy as people are making it sound
I run 30 to 40 miles a week with 3 distance days and 3 days of hard work (intervals, tempo runs, and hills) I also do weights 2x per week
at24 wrote:
Hi all. I am embarking on a goal to get a sub 20 5k. My PR is a 25 flat so I know I have my work cut out for me. I was just wondering if anyone had any good ideas on how to make a running plan for this goal. Thanks
It will take a lot of work. I went from mid 22s to sub 20 in about 18 months of dedicated training on about 30mpw.
I worked on getting my 3x1 mile times down to 6:30 or better. About every 3 weeks I would do the 3x1 and then the following 3 weeks try to go 4s per mile faster until I hit 6:30. Long run on weekend up to 12 mi with last 3 close to tempo.
Workouts would be 5 - 6x800, 8x400, 10x200, 3x1200, etc. I would run shorter stuff faster to hit goal times on the longer stuff. a 3-4 mi tempo run every other week.
A mile time trial would be needed, then work out what times your training reps should be.