Can I break 20:00 for a 5k part two Masters??

I'd stick with Haaga and those other Masters. That Master's thread has a lot of wisdom.

Hopefully I will get more information

I'll bight. What is a part two masters?

I like 4x4 minute (3 min walk/stand rest) intervals. Supposedly great to boost VO2max.

I'm 46 and want to get back to my 18 flat time and beyond. When I was around 35 I ran that, and had more in me.
Will need to lose some good weight to get there, which I welcome.

I did my PB on mostly training with a 800/1500 group, I'm more sprinter than marathoner. You might not need it to break 20, but I personally like having some spare speed for uphills and downhills.

Varying interval lengths and rests, seems to be a basic good idea.

I get a kick out of doing more than race distance at absolute race pace in a single training.
Say, you do 6x1000m with ample rest, allowing you to go faster than your present 5k pace.
If you're in 21 min shape for instance, doing 5 or 6x 1k in 4:00 would be pretty cool to me. Not saying it's scientific, but your legs DO get the workout. Trust me, you'll feel the last ones even if you do get the rest needed to be able to run them technically correct.

What helped me most to stop being slow was fixing my running gait (jogger to athlete, heel strike to midfoot strike and smaller quicker steps). Huge can of worms with opportunities to get injured, so tread with more care than I did.

Anybody younger than 60 trying to come on here and give him advice is delusional. Especially anyone thinking they have some special insight, because they are in their forty’s and think all is grand with running. No, you don’t yet have a clue.

And I’m referring to the guys 60 and older that are NOT resorting to any ‘special’ pharma aids to boost performance.

It was very poorly written by me HRE, and there is no edit function.

I posted my 3x1 last week and the consensus was no I could not break 20:00

The title was supposed to reflect "part two" meaning my second workout and I'm a masters runner.

I just want feedback on how realistic a sub 20

Thank you for asking for clarification

Okay, let me put it another way. The guy is chasing the 80% Age Grade. It’s a real thing. So if you young bucks think you have it fugured out and want to offer advice, then please, be Age Graded to at least National Class.

Here is my two cents.

On a good day, you might catch a flyer and break 20, and you might not. You’ll need to do more training to have arrived confidently. If you want definite answers on ‘where you are at’, then run a mile time trial, or a Coopers 12-min test.

If done at the correct intensity. The Norwegian scientists are not very definite in their research, suggesting hitting 85-95% HRmax, which is a huge window target.

Whereas, Daniels would say you need to be hitting 95-98% HRmax. But Daniels was oriented to those geared to maximizing performance with training time available. He also feels you need to be hitting that VO2max pace (can be found in a 12-min Cooper’s Test) in order to improve VO2max. Obviously, that is higher than 85% HRmax.

Meant, “He also feels you need to be hitting that VO2max pace (can be found in a 12-min Cooper’s Test) *at sufficient time period (which is why the Norwegian scientists recommend at least 4min rep duration) in order to improve VO2max.”

2 workouts about the same avg per mile 6:45 == 21 flat 5k

Sub 20 pace is 6:25

Since you ran 6:20 first mile of the first 3xmile I would guess you have a chance

Consider a weekly 4 miles around 7 to 7:20 mile pace just not real hard

plus a few 5k practice races at 10k effort

not racing weeks do 400 REPEATS at 5k goal pace with FULL REST. Not too many.

Just have fun!

You have to be currently running 80% plus age graded times in order to proffer advice?? Dayum! That rules out Vigil, Canova, Brother Colm O'Connell, Daniels.....

My Garmin says my VO2 max is 46 superior. Top 5% if thats worth anything.

I will look up Cooper

Charlie and others, thank you, I've got a 20:41 maybe I need to adjust my goals to sub 20:30

I am not in shape to do a 6:25 for three yet

Thanks. Good luck.

Big props to you Capt. I'm a lowly 75% age grade runner!

My question to you would be have you done an all out 5k? And what do you think held you back?

As an example did you find your legs losing power or pain in your core , or you lungs?

I think given your age you have to respect that pounding 1k reps isn't the most effecient way from an injury standpoint.

Do you do much tempo work i.e. 3/5 miles at a comfortably hard pace like 7:00-7:30 a mile.

That is a good workout if your base is good. Speed work is just the sweetener, I fear you might find more injuries than improvement if you go too track workout focused

My Garmin says 55, and gives a 5k estimate of 19:32, yet I’d probably be pressed to break 21min on a legit course. (I’m your age, BTW.) I think Charlie is around 65yrs.

Why you gonna let some randoms dudes and some slow washed up letsrunners tell you what you can and can’t do