Sub 3 hr marathoner going 5k

I was actually envisaging to shoot for sub 17, but have no idea of how long it could take to achieve such objective.

Start with short, fast repeats with longer rests. 200s are a good distance to start and transition up to 800s. Cut down on the rest as you progress.

My situation over the last 8-9 months sounds similar to yours --I didn't really run in school (only frosh/soph xc in high school) and then took nearly 15 years off from any running at all. I was still pretty fit, but mainly from other sports and rock climbing. Somehow got into ultras (still not sure how that happened) in 2010 and did that for a few years. Was able to run a 2:54 marathon last fall after burning out on the ultra-thing and have since decided to really focus on shorter road races and see how much I can improve before I get too old and slow.

Since December, I've been able to drop my 5k from 18ish down to low 16s. And I'm hopeful that I'll be able to get faster through club cross country season this fall.

When I made the "switch" last fall from longer stuff, to focusing on shorter running, I immediately went out to the track and started blasting 200s and stuff like that--thinking I needed to run all out on the shorter stuff all the time to get "faster."

But thankfully, I have some pretty knowledgeable running friends who set me on the right path. Running short/fast workouts definitely have their place, but the 5k is still primarily an aerobic event. Pure "leg speed" matters but I'd be willing to bet you have plenty of pure leg speed to break 17 as it is, most people do. Because the 5k (as well as shorter stuff like the mile/3k) are aerobically based, the difference--at least for me--was making a weekly tempo run (usually 8k, but it varies some) the focus workout of the week.

So I'd suggest focusing on getting in a weekly tempo workout, with maybe 6 100-yard strides (on grass preferably) after the tempo. And then incorporate another set of strides into at least one of your easy runs during the week.

Then I would also do an interval session once a week too, but be careful just blasting short fast stuff too often--you'll burn out. Our club often does mixed pace interval workouts, such as 3200 @ tempo, 400 jog, 1600 @ 10k, 400 jog, 2 x 800 @ 5k, 400 jog, 2 x 400 @ 3k w/ 200 jog. And then starting maybe 5-6 weeks out from the goal race, you can start incorporating some real race-specific workouts. For the 5k, that might be 5k-paced 800s-1200s, with some 3k paced 400s/600s for speed support.

Anyways, hope that helps!

Thanks a lot for you reply, it was really, really helpful :) just one question regarding your 8k tempo run, are you doing it at 10k pace or faster?

Regards,

Luis

'Sub 3 hr marathoner going 5k'

Speak English boy

I was stuck at mid 18's for the 5k for the past couple years. This past fall I PR'd in the marathon with a 2:57. Over the winter and spring this year I focused on shorter stuff and took about 40 seconds off my 5k and over a minute off my 10k. The things that I feel made the biggest difference for me are 1. hill sprints (once a week: 8-10 reps, 8-10seconds, steep, full recovery; 2. track work (once a week, anything from 200s to 1200s ranging from mile pace down to cruise intervals); 3. training with other people.

For what it's worth, I'm 37 and figured my fastest times were behind me. Good luck!

Thanks browski, that's indeed what I thought, hills, repeats and a tempo run should definitely make part of my weekly run training to get there...

Oh and Doclove your input is very much appreciated, it certainly made a big difference in the thread

I think Doclove's point about finding a good group to run with is key too. That's really helped me. And then it really just comes down to consistent miles week after week and not overdoing it and staying healthy.

In regards to the tempo, there are wildly differing opinions on what a tempo should be, but if you're running close to 5 miles, it should definitely be slower than 10k pace. The workout is not supposed to be that hard. I'd think more of 10 mile/half marathon pace. The pace you can sustain for an hour. You should be tired at the end, but not destroyed. You can also do the tempo as a progression, or break it up into something like 2 x 15 minutes, or even do long intervals like 3 x 2 miles or 2 x 3 miles. All of that stuff will make you stronger aerobically.

And then another suggestion would also be to get out and race. Race a local 5k/10k once a month or so. They can be used as hard workouts and the only way to get better at racing is to race. Sure, you won't set pr's in every event. But I think it's still good to get out there and race. A 5k is not going to beat you up like a marathon would.

I meant Browski not Doclove