If you stopped training, how many weeks would it be until you could no longer run a sub-20 5km?

Good question for a real runner. Not so much for a 50-yr-old hobby jogger. I would give my middle nut to run a 20 minute 5k.

Went from 17:24 to 20:36 after 11 weeks off earlier this year.

Percentagewise, slowing from 14:30 to 20 is the same as slowing from 17:30 to 24+ min. Just saying...

I went from 5:50 pace to 8:00 pace in 3 years. Of course, most here are a lot better than me, but if they declined at the same rate they'd need to be sub 15 (or fairly close) 5k guys to break 20. Now, of course some lrc guys are sub 15, but most aren't.

I'm saying faster than most people realize.

It's probably a function of weight. If you stay lean obviously you don't lose it as fast.

If you gain 20 pounds good luck. For a skinny 130-140 pound runner to get to 160 isn't that hard. Gain 20 pounds and lack of fitness will take you to 20 minute 5k pretty quickly. Vo2 is a function of weight.

I stopped right after college (1405) 5k and I only run once a year and that's my local 5k. I'm now 45 and have broken 20 easily every year with my slowest time being 1806. I play basketball fairly often to keep in shape. But that's literally the only day of the year I set out for a run.

I got hurt fairly soon after running an 80-minute half 3 years ago. Couldn't run for 4 months. Trained for 1 month and ran a 4:58 mile. Trained for another month and mustered a 19:48 5K and felt like I was going to die.

I would say for me one month off and I can't run a 20-minute 5K. But shorter speed is retained longer.

I gained maybe 5 pounds tops

HobbyJoggerToRunner wrote:

People are way over estimating their abilities here.

I don't think you guys realize what several years of no running (with no other aerobic sports) means for your body. You go down hill very quickly.

No they're not. People with any talent and a naturally lean build can do sub20 pretty easily.

You're biased because your 5k pr is probably 3-4 minutes slower than said people.

zephito wrote:

Good question...

Best 5K was 16:25 (splits: 5:00, 5:16, 5:32 so probably a bit better than a well-paced 16:25.)

As long as I was active, at least a year when I was younger (ran 40:30 for 10K after a year layoff but working a job with a lot of walking each day)

Now I'm just getting back after a 5 year+ layoff while at a desk job (age: 36) and am quite slow. Did a test mile on treadmill 4 weeks ago after one week of 2 mile jogs, ran 7:14 and almost had a heart attack.

Have gotten up to 25 miles per week and working out with a PT for an hour and a half 3 times a week. Planning a 5K on Saturday. Goal is sub 22, but I could be over 23 or below 21. We'll see...

Using thread to keep myself motivated. Sorry.

Ran 22:08. I expected around 21:45, but whatever. I ran 5 in 38 quite easily 3 days previous (last 3 miles sub 7:30) but I suppose there's little difference in training pace and race pace when you're just starting out. Plan another 5K next month or so; I will be sure to add some quality stuff once a week until then.

4 weeks ago = 7:14 all out mile, so maybe 8 min pace for 5K? 7:45? Now down to 7 min pace. Are 6:30s too much to ask for in 4 more weeks? We'll see. I sure hope not.

BTW, 22:08 got me third overall. I couldn't believe it.

I guess I'm asking the opposite question of this thread: How long will it take for sub 20?

Funny this thread came up. Stopped running 5 years ago due to injury, yesterday ran a 5k for my kids school on a wim, course was stupid hilly. Ran 19:05, 5:34 first mile then it was a nightmare when the hills started last two miles....

Training? A few 2-3 mile runs throughout the week, no idea what pace as I just do the loop with no watch. However didn't run a step for 2 + years.