Trying to break 20:00 for 5 k

I'm 5'5" and 130, and I could loose maybe 5 lbs, but I actually have quite a big frame and everyone thinks I weigh much less than I do, my ribs stick out and such, body fat was measured via skin pinch at 18%.

and no pics so don't even ask :P

I had given myself the goal of breaking 20:00 last summer. I was also running about 30/wk at the time. The only 5k specific training I did was half mile intervals once a week and a 4 mile hard tempo (with 1mi w/u and c/d) once a week. Half of my half mile repeats were done on a track (about 2:55 - 3:10 per) and the other half were on the road -- I would mark off half mile increments on my 6 mile loop, run the first and last miles easy, after each half mile interval I would stop and walk around in place for 2 minutes before starting the next. This got me used to running the faster pace on varied terrain like the course I was going to make my attempt on.

for the record, ended up running a 19:41

Go out hard and when it hurts go harder!

V1per41 wrote:

I had given myself the goal of breaking 20:00 last summer. I was also running about 30/wk at the time. The only 5k specific training I did was half mile intervals once a week and a 4 mile hard tempo (with 1mi w/u and c/d) once a week. Half of my half mile repeats were done on a track (about 2:55 - 3:10 per) and the other half were on the road -- I would mark off half mile increments on my 6 mile loop, run the first and last miles easy, after each half mile interval I would stop and walk around in place for 2 minutes before starting the next. This got me used to running the faster pace on varied terrain like the course I was going to make my attempt on.

for the record, ended up running a 19:41

Thank you for the response.

I think I should be able to manage those half mile times, at least on my 1000's I was running through 800 at about 3:07 to 3:10. I assume you did 6 intervals per week? (also Male or female, for some important reason men can run a 5k at the same pace with much less training).

I am also doing push ups and situps every other day about 7 minutes of straight ab work and 50 to 100 push ups. (sets of 10 to 15).

Hills, hills, hills and more hills. Short steep hills (100-200m) at an almost full out sprint with a full recovery are great strength builders and are great for turnover. Longer hills (800m) are great for specific endurance and VO2 max building.

That 5 x 1000m workout says you already have the basic tools to break 20 [at least on a track or a fast road course.] One quick suggestion: when you're ready for another track workout, do the 5 x 1000m thing again, but start the 1000s a bit slower - between 3:58 and 4 flat - and do the 200 recoveries faster [60-70 seconds.] If you can't quite manage that workout yet, try 6 x 800 @ 3:10-3:12 with 200 jog in 60-70 seconds.

It depends a lot on when you want to break sub 20. A workout like 5x1000 at (faster than) 5k race pace with 2 minutes recovery is a hard workout, but needed for a good 5k. However, you can't do these workouts year round. So, if you want to run sub 20 this or next month these workouts are appropriate.

dkny64 wrote:

That 5 x 1000m workout says you already have the basic tools to break 20 [at least on a track or a fast road course.] One quick suggestion: when you're ready for another track workout, do the 5 x 1000m thing again, but start the 1000s a bit slower - between 3:58 and 4 flat - and do the 200 recoveries faster [60-70 seconds.] If you can't quite manage that workout yet, try 6 x 800 @ 3:10-3:12 with 200 jog in 60-70 seconds.

I would agree, it seems to me that you are already there. Do a couple road 5ks and see where you end up. Probably under 19:30.

I think you can do it this summer if you keep doing hard interval workouts and add some hill sprints too.

Honestly, it sounds like you are in great shape! I'm a 33 year old female who has been running for one year and my goal is break 23 minutes. A year ago I ran around 26 minutes with some very very basic preparation (like 10 miles a week for 6 weeks, lol). This spring I've been running closer to 30 miles a week and actually putting in a good effort, so I'm hopeful.

I would be thrilled with your times!

Need more info... wrote:

It depends a lot on when you want to break sub 20. A workout like 5x1000 at (faster than) 5k race pace with 2 minutes recovery is a hard workout, but needed for a good 5k. However, you can't do these workouts year round. So, if you want to run sub 20 this or next month these workouts are appropriate.

Anytime this summer, I have a race series that goes till the end of summer. I only miss July 4th week.

I did an easy hill workout tonight, it wasn't exactly what I had hoped. 12 x 20second full sprint hill (I'd guess it was a 100 meter hill) but the hill was on soft ground so it won out over longer more appropriate hills on pavement. I wanted to not beat my legs which were still sore. Did 2 mile WU and CD. Easy day tomorrow and another race on Wednesday. I appreciate the advice. I was happy with the 5x1000, it surprised me even how well it went considering my last race time.

Work on your aerobic fitness. Some tempo work and 10K race pace work would help. Check out Hudson's book "Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach", which is good at building up the aerobic system:

http://www.amazon.com/gp/product/0767928229/ref=s9_simh_gw_p14_d24_i2?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=center-2&pf_rd_r=1K0AN0DM1SJFTTFXZMHG&pf_rd_t=101&pf_rd_p=1688200382&pf_rd_i=507846

dkny64 wrote:

That 5 x 1000m workout says you already have the basic tools to break 20 [at least on a track or a fast road course.] One quick suggestion: when you're ready for another track workout, do the 5 x 1000m thing again, but start the 1000s a bit slower - between 3:58 and 4 flat - and do the 200 recoveries faster [60-70 seconds.] If you can't quite manage that workout yet, try 6 x 800 @ 3:10-3:12 with 200 jog in 60-70 seconds.

Guess you were right or close, tonight I ran 20:03. Which on the trail course, means on the road I would surely drop under 20. But it's a long summer so hopefully I can run quite a bit under 20 as the summer progresses! Very excited!

Back to running wrote:

dkny64 wrote:

That 5 x 1000m workout says you already have the basic tools to break 20 [at least on a track or a fast road course.] One quick suggestion: when you're ready for another track workout, do the 5 x 1000m thing again, but start the 1000s a bit slower - between 3:58 and 4 flat - and do the 200 recoveries faster [60-70 seconds.] If you can't quite manage that workout yet, try 6 x 800 @ 3:10-3:12 with 200 jog in 60-70 seconds.

Guess you were right or close, tonight I ran 20:03. Which on the trail course, means on the road I would surely drop under 20. But it's a long summer so hopefully I can run quite a bit under 20 as the summer progresses! Very excited!

That's great - congrat.s! Looking forward to further updates as the summer progresses.

Not sure how I feel about the workout on Saturday, hard to judge these days what is doable and what should be "easy".

1mile, 2 min rest , 4x400 (1min rest between) and 3x200 (1 rest min rest).

6:11, 1:32, 1:33, 1:34, 1:32, 40, 41, 39

It was 90 and bright sun, up until this weekend, its been cool (50's or 60's), quite the shock. It felt really tough.

Sunday was an 8 mile (hilly) long run, avg. 8 min/mile pace.

back to running wrote:

Not sure how I feel about the workout on Saturday, hard to judge these days what is doable and what should be "easy".

1mile, 2 min rest , 4x400 (1min rest between) and 3x200 (1 rest min rest).

6:11, 1:32, 1:33, 1:34, 1:32, 40, 41, 39

It was 90 and bright sun, up until this weekend, its been cool (50's or 60's), quite the shock. It felt really tough.

Sunday was an 8 mile (hilly) long run, avg. 8 min/mile pace.

It's a fine workout but I still think it will help you to do something like 5 x 1000m on short rest. When's your next race?

Your mile + 400s + 200s is a better workout for the 1500m not the 5km. To run well at 5km you need a bigger aerobic capacity and some anaerobic conditioning. Think tempos like 5 x 1,200m @ 10km pace with 1min rest; 3 x 1mile with 1min rest.

For 5km pace work maybe change it up a bit and do 800m @ 3:15 + 30sec rest + 200m in :40 + 1min rest and repeat 4 times. The :40s will make 3:15 feel super easy but this workout will hurt. It will also simulate the feeling of a hard 5km race better than straight 1000s with 2 min recovery. AND it'll keep your heart rate higher for longer, so a better MaxVO2 workout.

I agree. To be honest I had planned to do 2x mile and then 2 x800, but the 6:11 was hard, maybe the heat, so instead I bomb in the next mile, I opted for the 400's. Any recommendation for 3xmile with 1 or 2 min rest that is appropriate speed? I think 6:10 is more like my 2 mile pace. Would 6:45 be too slow? I was thinking hills tonight, but repeat miles won't make me sore for the race on Wednesday *if* I don't go too hard.

Just got back, 3xmile 6:42, 6:30 and 6:33 with 2 min rest. 2nd mile felt the best, first mile I took slow to avoid burning out, and the third mile I really had to pick up the effort.

dkny64 wrote:

That 5 x 1000m workout says you already have the basic tools to break 20 [at least on a track or a fast road course.] One quick suggestion: when you're ready for another track workout, do the 5 x 1000m thing again, but start the 1000s a bit slower - between 3:58 and 4 flat - and do the 200 recoveries faster [60-70 seconds.] If you can't quite manage that workout yet, try 6 x 800 @ 3:10-3:12 with 200 jog in 60-70 seconds.

Did your suggested workout 5x1000 on sat. 3:58, 3:58, 3:58, 3:59 and 3:56. Rest was between a 70 and 75 second jog (200m). Felt controlled didn't have to recover for more than a couple minutes after.

My last 5k was 20:13, in warm weather, I wasn't sore the next day or two, so at least feeling stronger, the next good night, and my legs are fresh I should have no problem dipping below 20! I am skipping this week's race, forecast is for very hot weather, so I can as another workout to the week. Tonight is 6x 800 (aim for 3:10 with 70 second 200m jog. ) and maybe some 200's after a full recovery.