Hey all, I just got done running a 5k for the second straight year on the same course and just took about 2:45 off my time. Last year is right when I started running and ran around 23:30 (I know its not fast) and this year ran a little under 21 minutes. (still not good).
My question is should I be upset that I am still this slow and ramping up training or is this about the most improvement I can expect in a year? Also, what is realistic for next year?
30:09 one year ago to 21:06. How a re you training?
Next year you COULD be running low-19's/high 18's. Train smart.
Don't expect dramatic improvements in one year dude -- this sh.it takes time
I actually expect to be in the 19's this year. I ran a 5:17 mile in the spring and then put in a few months of solid 50 mile weeks and am pretty disgusted that I am this slow. I did have a few injuries and missed a week here and there but I'll be pretty disappointed if I don't at least break 20 before Decemeber.
I was doing weeks of 50-60 miles with one tempo run of 3-4 miles, a day of a 30 min fartlek and rest were days I ran 6 miles or so at a pace that felt right for that day.
I then missed a month with hip problems.
Then did a month of hillwork and easy days with strides.
I am now in week 3 of intervals doing 2 days a week of 3miles worth of 200s, 400s, 800s or mile repeats with equal rest on all days but mile days and just running them as fast as possible but to keep them all around same pace within workout. Other days are long run of about 10 miles or easy 4-5 miles.
I was doing weeks of 50-60 miles with one tempo run of 3-4 miles, a day of a 30 min fartlek and rest were days I ran 6 miles or so at a pace that felt right for that day.
I then missed a month with hip problems.
Then did a month of hillwork and easy days with strides.
I am now in week 3 of intervals doing 2 days a week of 3miles worth of 200s, 400s, 800s or mile repeats with equal rest on all days but mile days and just running them as fast as possible but to keep them all around same pace within workout. Other days are long run of about 10 miles or easy 4-5 miles.
At what pace are you going out at? A 5:17 mile should make running 6:20 pace for 5k relatively easy. maybe try to do some speed work at 5k pace with short recovery and add an 8-10 mile long run for endurance.
Kevin,
I started doing a ten miler each Sunday but missed about 2 months worth of them while nursing an injury. You are right that a 6:20 should feel easy for a first mile and it usually does...it's after like 1.5 miles that things start to come unglued. I usually do the intervals a little faster than race pace with longer rests but your advice on shortening the rest sounds right.
that injury knocked you down big time. I'm wondering the same thing though, I ran my first 5k in April and I had an injury this summer. But with a good base and then some fast training late winter I'm wonder how much time I can take off. I ran 20:37 for my first 5k, as far as training, then I did 20ish mpw the month before at what I now know is medium-long tempo pace.
snakedoc09 wrote:
that injury knocked you down big time. I'm wondering the same thing though, I ran my first 5k in April and I had an injury this summer. But with a good base and then some fast training late winter I'm wonder how much time I can take off. I ran 20:37 for my first 5k, as far as training, then I did 20ish mpw the month before at what I now know is medium-long tempo pace.
Those injuries must really do some damage. It really is upsetting to be so damn slow during these 5ks.
lol dude I feel slow, but we will be 19:xx with some smarter and better training soon. I think you are hammering those intervals too hard. Don't run your goal race pace, run what you can or just a tad slower than that.
snakedoc09 wrote:
lol dude I feel slow, but we will be 19:xx with some smarter and better training soon. I think you are hammering those intervals too hard. Don't run your goal race pace, run what you can or just a tad slower than that.
Would you say that 3 miles worth of reps in the interval workouts is right?
that depends on which intervals you are doing. if you are working on mile speed I would do 2 or 3 miles worth. 2 mile speed id say 3 or 4, for 5k I would do at least 4
A guy I know went from a 28 minute 5k to a 1:29 1/2 marathon in 8 months. He was in his late 30s.
In my 1st 6 months of running I went from a 29 minute 5k to a 21:25. I was in my late 30s at the time and a bit overweight. I increased my mileage from 20 miles a week to 45 miles a week and over the next 2 years still haven't managed to break 21. I think I am just too fast twitch oriented or I just plain suck. I can break 60 in the 400 but can't break 2:25 in the 800.
i know what you mean, I feel so much smoother and comfier when im going hard. I think my strength is in the mile, maybe the 2 mile
snakedoc09 wrote:
i know what you mean, I feel so much smoother and comfier when im going hard. I think my strength is in the mile, maybe the 2 mile
same here but there aren't a lot of those races in my area. maybe no two mile races at all, I just gotta figure out how to maximize my ability for the 5k
you could always do the fun run and dust the little kids, i plan on doing that once in the spring to get an accurate read on my mile ability because the next week i have a track meet and im doing the 1600m and the 3200m.
The 5k is very, so even though hill repeats and short intervals at 5k pace are good for your strength, your bread and butter have to be aerobic runs. easy runs, tempo runs, fartleks, aerobic intervals.
marke wrote:
I actually expect to be in the 19's this year. I ran a 5:17 mile in the spring and then put in a few months of solid 50 mile weeks and am pretty disgusted that I am this slow. I did have a few injuries and missed a week here and there but I'll be pretty disappointed if I don't at least break 20 before Decemeber.
You can run a 5:17 mile but can't run a sub 21 5k? Then you seriously lack endurance or you must have ran 3 laps on a track and thought that was your mile time. I'm kinda lost about that one.
snakedoc09 wrote:
... I think you are hammering those intervals too hard. Don't run your goal race pace, run what you can or just a tad slower than that.
Or run the intervals at a pace slightly faster than the recent PR.
For instance, your 5k pace was 1:40/400m
The intervals could be done at 1:36/400m with a minute break.
George Ilie wrote:
snakedoc09 wrote:... I think you are hammering those intervals too hard. Don't run your goal race pace, run what you can or just a tad slower than that.
Or run the intervals at a pace slightly faster than the recent PR.
For instance, your 5k pace was 1:40/400m
The intervals could be done at 1:36/400m with a minute break.
The guy above you bumped a 6 year old thread. Just a FYI.