Can I break 20:00 for a 5k part two Masters??

Chasing the 80% for mere average-to-above-average mortals (not using PEDS) takes serious training and devotion. I came close a couple of years ago (hit a 20min conversion in a 4-mile race, and sun 20 in a 5k that was probably a bit short.). But that fitness is fleeting, without sticking to it. I think Charlie is suggesting a lifestyle devotion (3hrs/day aerobic exercise to stay there), so enjoy the process if possible.

That said, if I go back to chasing the 80% again, I’m a little more inclined to reps on the track, rather than big miles, although the latter approach might extend fitness out to a 10k or Half.

I didn’t have collegiate training either, and train alone, as well. I learned a fair amount from devoted research when I attempted the 80% a couple of years ago, when turning 60.

Does your Garmin give "fitness age"? mine says 20 though my hairline does not agree

Lol, the Parker Valby approach would probably suit me physically best, but I’m not yet inclined to going back to the gym and hitting aerobic machines several hours a week.

So what is stopping me, eh?

I think I have to open Garmin connect for that, no?

Garmin (for me) seems to give overly optimistic 5k estimates if sessions are made up of faster reps, rather than mileage-slogs.

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Sounds like I’ll have to get Garmin connect for that.

When I started back up during the COVID year, and went after the 80%, I brought into the mix a janky foot/ankle. It’s much better now, though still not 100%

I was in my low 50’s the first time I broke 20. I looked up my track times back then. I’d recently done a 4x1600 with 2:40 jog recovery in about a 6:12 average.

Feel free to post workouts, for ideas/comments/etc. The OP and I are boomers, without a competition-track background.

I posted a Day 1 workout at the tail-end of this thread (under the handle, “last of the boomers”):

Day 2, June 20, 2023

19x200m…………………..Rest
49.4 (6:35/mi)…………...1:51
*47.8 (6:18/mi)…………...1:53
47.5…………………………….1:52
**46.3 (6:14/mi)…………..1:55
46.8…………………………….1:44
45.9…………………………….1:48
46.0…………………………….1:56
44.6…………………………….1:52
44.9…………………………….1:55
***43.7 (5:43/mi)………...2:00
45.9…………………………….1:59
45.4……………………….…..1:57
45.5……………………………2:01
45.9……………………………2:02
46.2…………………………..2:02
44.7…………………………...2:03
45.0……………………….…..2:02
44.7……………………………2:01
44.0……………………….….end

All reps are timed rolling-start. At start of each rep, I chose to immediately go into a breathing cadence (per step) of 2-breaths-out/1-in (well above threshold breathing.)

*184 spm, 1.34m stride length
**188 spm, 1.36m stride length
***190 spm, 1.42m stride length

Garmin 5k estimate (after workout): 19:32

A couple of weeks ago I surmised maybe I could break 24:00. Two days ago, I suspected maybe I could break 22:00.
Currently, 21:45 might be possible. (I said 21:00 earlier in the thread, but that is probably too optimistic.)

Try shorter repeats, say 5 x 1000m in 4:00 with 400m jog. If this is a moderate effort, then you might start to think that sub 20 is approachable.

That’s a predictor workout, as well. Personally, I wouldn’t call 5k of 1k reps at current 5k pace a ‘moderate’ effort, but rather a ‘hard’ effort.

”It’s a simple workout but oh-so-hard to accomplish.”

mcmillanrunning.com

The Best 5K Workout | McMillan Running

Greg McMillan

Link:www.mcmillanrunning.com/best-5k-workou...

I was doing a lot of 5 x 1k at 4:05 ish with 90 seconds/200m recoveries when I first broke 20 in my mid-late 50s. When I was averaging 4:00 or faster without too much difficulty I was able to break 19:30.

Wow, I just discovered a thread I started (under the handle ‘cool story bro’) that is exactly three years old to-the-day, in which Garmin stuff is discussed (as well as the McMillan workout mentioned):

Thanks, sounds like you are agreeing with me. 👍

Yes, I agree that 5xK at 5K pace is a hard workout. I've never tried it with 400m recoveries, but I suspect it's still pretty hard.

How long was your recovery?

I've done 3 x 1 mile workouts in the past, with a 5 minute walk recovery, and was able to hit slightly faster than 5k race pace (without burying myself).

I think you'll need to get those miles down to 6:25 (or slightly faster) to give yourself a shot.

You're not too far off though. Keep at it!