How's my progression looking? Just got under 18 in 5k

Training Advice/Discussion 5k/10k

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5 days ago 05/26/2023 6:39am EDT

I would like to know what should be realistic expectations for myself and my running goals. In sports I've a habit of either a. Setting my targets too high or b. Overestimating how high my natural will carry me without training enough. So I'd like to avoid that if I can and set some realistic expectations/goals for myself for a change.

So I started running in Sept last year and did a 10k in 40.40s. in October. Between that race and march this year I got my parkrun 5k time down from 19.26 to 18.26 doing approximately 15-20 miles a week with just general running and since then I've upped my mileage towards the 30 mile per week. I surprised my self at the start of the month with a 17:56 5k on a fast course and then last night on a tough course I did an 18.21. I think have a strong kick and ran the last 300m at roughly 4.30 mile pace. I was still disappointed not to go under 18 but it was definitely not a fast course. 2 weeks ago I set a PB of 38.02 for the 10k on a nice flat course. (I only have standard runners but will probably get some Vaporflys soon as it pissed me off being passed by anyone wearing them LOL)

I have only started doing speed sessions in the last 3 weeks and before that it was pretty much all base work. What do I need to do to get sub 17 this year? I'm 37 and feeling no injuries from the increased volume. Is 30mpw reasonable to see continued progression? Looking at the Strava of those ahead of me they all seem to be doing a lot more than me. Personally I think I am naturally a middle distance runner but that's only guessing based on the fact I used to be the fastest on any school football/rugby team I was ever part of and I can't ever remember being outsprinted unless playing an older team. I'm tempted to do some training to see what my mile time is? Would it be useful to know anyway? I have no interest in doing a marathon this year so not worried about longer distances yet. I like the 5k and the 10k is okay but I think I'd love the shorter distance.

*Running is great fun by the way. I feel like I have missed out on a lot by not doing more of it over the last 15 years and focussing on mountain biking too much when I didn't even enjoy the racing side of that sport. Having so many cheap to enter races locally is brilliant. That is all.

This post was edited 6 minutes after it was posted.

5 days ago 05/26/2023 6:53am EDT

re: Mountainbikerunner

Pretty solid times for 37. The progression is impressive too, but you’ll typically see the most improvement in the first year.

I think you can get faster at 30mpw, maybe another 60-90 seconds off your 5K time in the next 12 months. However, it’s more likely you’ll improve with 40-50mpw, unless you’re still doing a lot of cross training on the bike.

The catch is to stay healthy. You’re younger than me, but no spring chicken.

Of course there is value in testing your mile time. I’ve been running off and on for 20 years, and I’ve never raced a mile, but I should have. It’s typically better to work on speed early on and then increase distance.

3 days ago 05/28/2023 5:43am EDT

re: Jogger262

Thanks! "No spring chicken!" How dare you? ;⁠-⁠) I still struggle to accept I'm not in the spring chicken category anymore as I feel fitter and fresher than ever. But you are probably right and I should train accordingly. No point getting injured and undoing all the good work. I will try to up my workload to 40mpw as you say it's bound to help.

Is there any comparative guidelines as to what is a good 1 mile time? I have an idea how 5k times stack up but not a clue about mile/1500m times.

3 days ago 05/28/2023 7:37am EDT

re: Jogger262

Jogger262 wrote:
Pretty solid times for 37. The progression is impressive too, but you’ll typically see the most improvement in the first year.
I think you can get faster at 30mpw, maybe another 60-90 seconds off your 5K time in the next 12 months. However, it’s more likely you’ll improve with 40-50mpw, unless you’re still doing a lot of cross training on the bike.
The catch is to stay healthy. You’re younger than me, but no spring chicken.
Of course there is value in testing your mile time. I’ve been running off and on for 20 years, and I’ve never raced a mile, but I should have. It’s typically better to work on speed early on and then increase distance.

All of this is good. Sounds like you have some natural talent OP. I think sub-17 is attainable with an increase in mileage. After that, genetics play a role. You could build to 80-100 mpw & never break 16:00 or you could run sub-16 on 50-60mpw.

I wouldn't be so strict about setting a goal and trying to figure out if that goal is too easy or too hard. Running is about the process. Log consistent miles. Do a weekly workout. Stay healthy. Go out & race. The time will figure itself out. It gets less fun when you put pressure on yourself or have some arbitrary standard for what good is.

2 days ago 05/28/2023 5:15pm EDT

re: NERunner03533

Thanks. Putting expectations on myself has always been one of my biggest problems. I'm pretty sure that's how I ruined mountain bike racing for myself. I have absolutely no idea how to not put expectations on myself though, it just seems to be my default mindset. But I'll try. I'm just enjoying running anyway regardless of times and mountain running which what I love the most isn't judged off of times like track/road so I will try to stick a few more off road races in to mix things up a little.

How's my progression looking? Just got under 18 in 5k

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