Is my goal for 1.5k/5K realistic?

Training Advice/Discussion 1500

Moderation Moderation Information Moderation Information & Rules

8 years ago 03/10/2017 12:37pm EST

Hi everyone,

I'm back at running after 20 years of mainly cycling, and interested to hear what you think would be realistic. I have never trained for running so have no idea of what is possible.

I'd like to participate in a 1.5K and/or 5K race by mid 2018, but need to qualify by September 2017 with a time of 5:00 for 1.5K and/or 20:00 for 5K. I'm 39, 193cm and currently 97kg. A realistic lean weight for me is 80kg which was my weight 10 years ago.

My total training has been so far 6 runs of 4.3km (since 4 weeks ago). I can now run 1.5K in 6:10 starting completely cold without a warm up (pace 4:08 min/km). The total 4.3km I'm completing in 23min (including the 1.5K effort and including some walking to recover). I can probably complete a 5K right now in less than 25min if I did not run so fast for the first 1.5K.

I'm planning to get back down to 80kg, and to run 2-3 times a week max, 1-2 easy (5:30 pace) of 25mins and one hard effort (400m intervals at race pace etc.).

You think getting there by 6 months is realistic? From what I have read the weight loss alone will do the job. I just find it difficult to believe I can maintain a pace of 3:20 for 1.5K or a 4:00 pace for 20 minutes. I used to always just run at a pace of 5:00 for 30mins to gain fitness for field hockey, but never tried speeding up.

Cheers,

8 years ago 03/11/2017 9:14am EST

re: dhat

Which 5K requires a qualifier?

8 years ago 03/11/2017 9:16am EST

re: 3000m

By the way, all calculators suggest that 5:00 for 1.5K is a lot harder than 20:00 for 5K.

8 years ago 03/11/2017 9:21am EST

re: 3000m

3000m wrote:
By the way, all calculators suggest that 5:00 for 1.5K is a lot harder than 20:00 for 5K.

Yeah, that's crazy. A 5:00 1500 is worth 18:35 - 18:40.

8 years ago 03/11/2017 11:15am EST

re: dhat

Stop calling it 1.5K

8 years ago 03/11/2017 11:49am EST

re: dhat

Translation into Americanese for the locals:

o You're 39, currently 6' 4" and weigh around 214 pounds (BMI 26, overweight).

o You'd like to lose 38 pounds and get down to 176 (BMI 21.4, normal).

o You have been running 6 times at a distance of 2.7 miles in 23 minutes, around 8:38/mile pace.

o You can run a mile at around 6:37 (VDOT 43, equivalent to 22:41 5K).

o You estimate your current 5K fitness as 25 minutes (VDOT 38.3).

o At one time, you could run 3.6 miles at 8:03 pace.

o Your plan consists of running 2-3 times a week, with two runs of 2.8 miles at 8:52/mile pace and then an interval session at (goal?) race pace.

o Your goal is to run the equivalent of a 5:22 mile (VDOT 54.5) or a 5K in 20 minutes (VDOT 49.8).

My comments:

Your athletic background certainly shows. You might be able to meet your 5K goal in 6 months. However, you're carrying a lot of extra weight. You can lose some of it but not all of it in six months, although losing all of it by fall may not be necessary.

Your training plan is bonkers, however. With 6 months to work, you should

o gradually increase from 3 to 5-6 days of running each week

o gradually increase weekly volume from 12km up to 50-55km.

o eventually, introduce some running at faster speeds (4:30/km down to 4:00/km)

o and avoid injury.

At 39, you might not have any problems with this. But you may find that it's harder to lose the weight, you're more injury prone, and it takes longer to regain fitness. Consistency is key. Good luck.

8 years ago 03/11/2017 2:53pm EST

re: lrc training plan evaluater

lrc training plan evaluater wrote:
Translation into Americanese for the locals:
o You're 39, currently 6' 4" and weigh around 214 pounds (BMI 26, overweight).
o You'd like to lose 38 pounds and get down to 176 (BMI 21.4, normal).
o You have been running 6 times at a distance of 2.7 miles in 23 minutes, around 8:38/mile pace.
o You can run a mile at around 6:37 (VDOT 43, equivalent to 22:41 5K).
o You estimate your current 5K fitness as 25 minutes (VDOT 38.3).
o At one time, you could run 3.6 miles at 8:03 pace.
o Your plan consists of running 2-3 times a week, with two runs of 2.8 miles at 8:52/mile pace and then an interval session at (goal?) race pace.
o Your goal is to run the equivalent of a 5:22 mile (VDOT 54.5) or a 5K in 20 minutes (VDOT 49.8).
My comments:
Your athletic background certainly shows. You might be able to meet your 5K goal in 6 months. However, you're carrying a lot of extra weight. You can lose some of it but not all of it in six months, although losing all of it by fall may not be necessary.
Your training plan is bonkers, however. With 6 months to work, you should
o gradually increase from 3 to 5-6 days of running each week
o gradually increase weekly volume from 12km up to 50-55km.
o eventually, introduce some running at faster speeds (4:30/km down to 4:00/km)
o and avoid injury.
At 39, you might not have any problems with this. But you may find that it's harder to lose the weight, you're more injury prone, and it takes longer to regain fitness. Consistency is key. Good luck.

1. Thanks for converting for us Americans

2. Excellent advice and training plan, one of best I've seen on the boards.

What People Are Talking About On LetsRun

No top threads at the moment. Check back soon.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Is my goal for 1.5k/5K realistic?

This thread has already been deleted.

You have been subscribed.

Is my goal for 1.5k/5K realistic?

Follow easy weeks

Block easy weeks

This thread has already been deleted.

Reply Replying to

You have been subscribed.

Worlds Day 3