ran 11:38 for 3000m yesterday just to set a base so i can work form there, need tips regarding worouts and key sesisons, average miles, etc to get sub 20 min 5k. atm doing only slow paced trail runs to get my weight down.
i know 20 min 5k is warm up for all of you so i come here looking for a piece of your wisdom and infite knowledge
depending on how new you are to running, folks will often get there just by averaging some more miles. not even hard miles.
11:38 for 3000m indicates you're basically there, i think. just continue endurance, 20min tempos, add some classic vo2 workouts like 6x1k, and voila.
Basically what hot asphalt said. I'm a 40+ hobby jobber and after sitting around 20:50 - 21:10 for a long time, I went under 20 for the first time this spring. After getting my base built (around 50 MPW for me, though I know most - especially younger - runners may get away with less), I spent around 10 weeks adding in speedwork.
I did a faster workout weekly, usually CV intervals (10 reps of 2' on / 1 off, or 7 reps of 3' on / 1' off, finally 5 reps at 4' on / 90sec off) but also did 5x and 6x 1000m near the end of my block.
My 2nd workout each week alternated between tempo work (working up to 4 miles continuous, which was around 28' flat for me, though I did do a 3x 2mile tempo once (with around 5min rest), and a long run (11-12 miles was all) with a faster finish (maybe down around marathon or even HM pace the last 2-3k).
I run 7 days a week, so my other 5 runs a week were super easy runs around 6-8 miles (50-70 minutes). 3 Q days a week beat be up a bit the couple weeks I tried it (between work, kids, and coaching kids sports), so I kept it to two Q days most weeks. Again, I'm pretty mediocre so I rely on higher mileage that most probably need to see similar times. If you're younger, you probably can do it under the 50-56 MPW I averaged to get there.
As another poster told you are almost at your goal sub 20 min 5 k with your 11:38 min at 3 k, but if you want to speed up the process you can do this 5 days per week program that helped an Irish masters runner to break his 5 k best from 16:30 to 15:37 in just 2 months! M: 60 min easy , about 5 min / km for you Tu : 10 - 20 x 400m at 5 k race pace, rec= wait easy walking back to pulse 120 bom We: day off Th: 50 min easy Fr: 6 - 8 miles lactate threshold intervals at half Marathon pace , rec= 120 bpm Sa: 60-70 min easy Su: day off Good luck! 🧙♂️🧙♂️🧙♂️
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