I'm close to getting a sub 20 5k. I'm not planning on racing any time soon but I feel like if I got maybe 3 or 4 more good efforts in I might break the 20 minute barrier? Is it ok to do it once a week and count it as my tempo run?
I'm close to getting a sub 20 5k. I'm not planning on racing any time soon but I feel like if I got maybe 3 or 4 more good efforts in I might break the 20 minute barrier? Is it ok to do it once a week and count it as my tempo run?
I think it's ok, sometimes we'd race every week, but I'd personally prefer to do it once every other week. since it's technically a harder effort than a tempo, maybe take an extra rest/X train day or just make sure you're really taking it easy on recovery/easy runs....
Of course. What kind of world do we live in that a 20 minute 5k hobby jogger thinks racing a 5k once a week is too strenuous?
1x week, Sure,
Just make sure you throttle the 2nd weekly key workout(intervals or longrun or combo) accordingly to balance overall recovery, and fill in the rest of the week with easy jogs and one rest day.
Good luck making it to 19.XX, You can do it!!!
Curious... What is your avg weekly mileage?
and what shoe are you using for the 5k's?
ViperDom wrote:
1x week, Sure,
Just make sure you throttle the 2nd weekly key workout(intervals or longrun or combo) accordingly to balance overall recovery, and fill in the rest of the week with easy jogs and one rest day.
Good luck making it to 19.XX, You can do it!!!
Curious... What is your avg weekly mileage?
and what shoe are you using for the 5k's?
My mileage has decreased from 40 mpw to 15. Long story. Wearing Nike Pegasus 38 at the moment.
Ever heard of park run?
Heavyweight589 wrote:
I'm close to getting a sub 20 5k. I'm not planning on racing any time soon but I feel like if I got maybe 3 or 4 more good efforts in I might break the 20 minute barrier? Is it ok to do it once a week and count it as my tempo run?
You and me. I have a post 50 years age time of 21 Flat.
I have a 5K race this weekend in Sandpoint, Idaho. Racing my 11 year old who thinks he can hang. I want to run sub 20....
6:26 Miles...........
I will drop the hammer about 600 out........
All about effort & recovery. Just as strenuous as you running 12:57!
wazzu1452 wrote:
You and me. I have a post 50 years age time of 21 Flat.
I have a 5K race this weekend in Sandpoint, Idaho. Racing my 11 year old who thinks he can hang. I want to run sub 20....
Nice! I'm looking forward to being in your situation in 10 years.
...Or am i?..... LOL
wazzu1452 wrote:
I will drop the hammer about 600 out........
Just make sure its a hammer and not a grenade, if the latter Hold on to it. LOL
Heavyweight589 wrote:
I'm close to getting a sub 20 5k. I'm not planning on racing any time soon but I feel like if I got maybe 3 or 4 more good efforts in I might break the 20 minute barrier? Is it ok to do it once a week and count it as my tempo run?
I did this a few years back: Ran my usual mileage (40 mpw at the time) and one day per week, did a 5K time trial. It worked, I ended up setting a PT. In retrospect I don't feel like it was the best way to train, it was just kind of a fun thing I did for a few weeks. But I also didn't feel like it was "too much," to go all out 1 day per week. I didn't do much other speed work, though.
Heavyweight589 wrote:
I'm close to getting a sub 20 5k. I'm not planning on racing any time soon but I feel like if I got maybe 3 or 4 more good efforts in I might break the 20 minute barrier? Is it ok to do it once a week and count it as my tempo run?
Every Saturday morning at 9am is parkrun, and yes it 5k race day. Not sure what the issue would be. I’m not in spikes so if you are worried about beating your legs up just west road shoes if you are track athlete
GettingFasterDude wrote:
Heavyweight589 wrote:
I'm close to getting a sub 20 5k. I'm not planning on racing any time soon but I feel like if I got maybe 3 or 4 more good efforts in I might break the 20 minute barrier? Is it ok to do it once a week and count it as my tempo run?
I did this a few years back: Ran my usual mileage (40 mpw at the time) and one day per week, did a 5K time trial. It worked, I ended up setting a PT. In retrospect I don't feel like it was the best way to train, it was just kind of a fun thing I did for a few weeks. But I also didn't feel like it was "too much," to go all out 1 day per week. I didn't do much other speed work, though.
*PR
Heavyweight589 wrote:
I'm close to getting a sub 20 5k. I'm not planning on racing any time soon but I feel like if I got maybe 3 or 4 more good efforts in I might break the 20 minute barrier? Is it ok to do it once a week and count it as my tempo run?
Same, i have my 5k race this saturday and want also to go under 20min. (But i guess i am not there)
I am almost 50yo and would never do a 5k time trial every week, as the recovery from a 5k TT is serious and takes longer as older we get.
If i do a time trial it is a 1600m run, which creates a very small training disturbance for me.
Depends how old you are. Assuming you put in a good 'race effort' the old saying for recovering a day for every mile you race is a decent rule-of-thumb. BUT only if you are, say, under 40. Over that age, recovery steadily slows (sorta like digestion haha).
Sounds like you're at that sweet spot. "Just" run during the week, both recovering and getting ready, then let 'er rip on the weekend.
Distance running isn't complicated.
Your body can handle an all out 5k every week. Your mind can't.
Ideal Weekly schedule is something like
Race, Race, Off, Race,Off,Race, Off, Off, Race, Race. If your target distance is 5k one of your races should be a 5 mile/10k and one should be something between 800 and 2 miles.