repeat 800s

You're being too cautious. Do 5:58 for your first mile. If you can hit that time the last mile of a 5K, you've gone out too slow. The race is short enough that you can afford to take a risk, and I think you have a high likelihood of success.

Your HM PR is much better than the others, and suggests your 5K should be low 19s at a minimum, a 10K under 40, and a marathon nearing 3. I don't think the problem is the pace of your 800s (which looks about right to me). I think it's your racing you need to work on, and trusting your training so you'll get out at the right pace with confidence. Most people mess up their race by getting out too fast, but it looks to me like you're being too cautious and pushing the pace away instead of letting it come to you.

Thanks - I think you may be right about my racing. I will keep that in mind when I do my next TT.

I used to go out too fast and die now I am going out too slow...you think I would know this after 10 years of running! LOL

A long time ago, a mid-42s 10k female in her 20s asked me for help, because she was stuck in the mid-42s.

I was running competitively at that time, but gave her workouts for the next month leading up to the area's big 10k race. So, in just one month, she ran 40:14 and placed 4th at the Phoenix 10k.

Mileage is not the answer. I cut down the mileage in her weekly workouts, as it was not doing her any good except as exercise.

Nor is running repeat 800s or 1600s, unless it is just a few.

Workout weeks:

2 fast days, 2 med days, and 2 easy days.

Since you are over 40, maybe you want 1 fast day, 2 med, 3 easy.

a) The fast day should be just that--fast.

Run 16 x 200m with 200m jog at 1600m pace.

Or 2 x (3 x 400m) at 1600m pace, with 200m jog between intervals and 10 minutes between sets.

Or 3 x 800m at 1600m pace, with 8 min recovery. This is a great workout for the 5k and 10k

Or 5 x 600m at 1600m pace, with 6 min recovery.

b) One medium day should be med-paced ladders:

600m, 400m, 300m, 200m, 100m, with 400m jog between and at 1600m pace for the 600,400,300; and 800m pace for the 200,100.

Or 1200m, 1000m, 600m, 300m all at 3200m pace, with 2 minutes recovery

Or 2 x 600m with 200m jog, then 2 x 400m with 200m jog, then 4 x 200m with 200m jog; all at 3200m pace.

c) Other medium day should be 4-6 miles.

Please do not train on roads or sidewalks. If you are now, you will be shocked how much faster you race when you refuse to train on hard surfaces (except when on the track).

By the way, if there is some trail or dirt path or grass path that you can approximately guess the distances for intervals, train there rather than the hard track.

The easy days are runs up to 10 miles, but 5-7 miles are plenty.

Core work is critical, and weights, even if you do low weights with higher reps (as most women choose) because your foot strike and the body's ability to transmit the energy efficiently is very important to running good times.

Running is jumping forward without slowing the hip rotation (as opposed to triple jumping or bounding, where the hip rotation slows). Most runners I see roll over their feet because of momentum, and this is not how to get good times. That technique, along with a weak core, requires a lot of mileage to get the same results as someone doing much less.

Agree with other folks here mileage is not your problem. You just need to improve plain and simple.

There are many ways to improve and yes more likely it will require faster intervals and faster tempos.

I mean to be able to run 19 flat is around 6:09 pace this means that once you ready to tackle this time you should be able to run tempos (20-25 min) around 6:40 pace, also you should be able to run 5x1k or 3x1 mi at slightly faster than pace with 2-3 min rest. I mean if you ran under 6 last mi of your recent 5k this tells me that you should be able to run faster than this.

You just need to train better and maybe be more aggressive in racing so you can adjust your paces. You’re still young enough to improve, 40 plus miles is enough even for people running 17-18 min.

I’m a year younger than you and for me even 30 miles is plenty to run not far from my PR’s

Good luck!!!

Quit running at the track.. That makes everything boring

thank you -very helpful

I can do the 6:40 temp no problem, I think all of you are right. It is racing and working on speed, not the mileage. Appreciate the thoughtful replies.

Is not speed, endurance is the challenge.

Try 3x1 mi at 6:00-6:05 with 2:30 rest

If you can do this w/o you should be able to run 6:10 pace for sure.

Do some short reps like, 200m or 300m thrn your 800 reps will feel easier and then your 5km pace. As mentioned ho out faster in first mile.

Most importantly just keep at it avoid injury and improvements will come.

Agree with some of this. You have to train fast to race fast. These feel more/less like supplemental workouts. 3 x 800m is not 5k specific. Do 7 x 800m @ 5k goal pace. Come back a few days later and do 5 x 800 @ 3k pace or 3 x 800 @ mile pace. I like the structure if you're going to run 6 days a week. 1 main workout. 1 lighter workout. Main workout should be race specific -- intervals or tempos with appropriate volume to race distance. Secondary workout can be shorter, faster reps. Three easy days (2 shorter runs- maybe 8k/10k range, 1 medium-ish run- maybe 9-10 miles). One long run -- 12ish range for the 5k. If you add spice into the long run, consider it a workout day and only do 1 workout during the week.

I would disagree with the majority here. A fast last mile in a 5K is perfectly normal and the best way to run. It doesn't indicate that you are wimpy or that you are in shape to run any faster 19:30.

Running your first mile at 6:00 would be quite unpleasant and certainly won't make you faster. If you want to test your limits, you might try 6:15s, and go from there.

Whether bumping up your mileage or focusing on speed and economy will pay the best dividends for you, I can't say. You know best or you can find out easily enough.