Does going sub 20 in the 5k take any degree of talent for a female?

I'm thinking that maybe starting scrapping whatever training I'm doing right now, taking an easy week to refresh mentally and physically and them starting the Lydiard plan from stratch might be best option me at this point based on the fact I obviously need more miles and endurance as doing that will provide me with a few months of base training, weekly tempos and lots of longer runs/milage.

There you go jumping to something else. Training is physically and mentally draining. A break just postpones the inevitable.

Pure Lydiard is outdated. Don't do that.

Yezzy wrote:

I'm thinking that maybe starting scrapping whatever training I'm doing right now, taking an easy week to refresh mentally and physically and them starting the Lydiard plan from stratch might be best option me at this point based on the fact I obviously need more miles and endurance as doing that will provide me with a few months of base training, weekly tempos and lots of longer runs/milage.

I'd honestly do Summer of Malmo over Lydiard.

Also...I think we're all giving into the temptation to dive into the weeds here. The details of the individual workouts are nowhere near as important as your need to build mileage. That should be your priority. And keep much of the mileage slow, both because that will help you stay healthy as you build, and because you need to develop aerobically.

Honestly, take a break and then go and build mileage over the summer - do a few workouts that you enjoy and that keep your interest up (or do SoM). And jump into some 5K and 10K races for fun and to play with pacing strategies, but don't worry about breaking 20. Just run more miles and have fun - you're not going to have a good shot at breaking 20 until you get cooler fall weather (assuming you're in the continental US).

In August/September, come back here and update, and we can all talk specific workouts for the 5K then. Right now you need to build miles.

You need to add longer reps 1km to mile

For the other workout do shorter stuff like 10x 400m & shorter recovery

20,x 400m with full recovery is not a great session

AdrianCh wrote:

Keep in mind that a 20 min 5k for a female is like 18 min for a guy.

It takes time and lots of miles to get there, especially if you aren't talented.

With a sub 20 min 5k you can probably get on the podium at your local 5ks (speculating)

45 mpw is ok, but it's not really a lot. It's quite low actually. I would make a goal to increase that mileage to 60 in the next 1-2 years if your goal is to get faster.

I must have competed in the wrong era. 16:40 got me 60th place in a local 5km

18 mins is nothing special

BUMP

The NYRR Prospect Park 5K in July of this year...I strutted into the Finish just under sub-20 while a 3rd female was finishing around that time. Outside of the city: you will crush your competition in the suburban 5Ks. Good Luck!

Unofficially, viewing hs XC results, 19:59 girl XC seems to be closer to 16:59 boy XC.

Why are we bumping this thread?

I am a female and I ran 18:43 at 44 on a marathon training plan with no speed work. However, I do have a very high cadence and natural speed. I was running 5Ks in the 20s with minimum training. Everything is possible. Don't give up.

Details Please wrote:

Your sleep and diet are not factors of any significant degree.

This statement is SOO wrong.

If you are not allowing your body to adapt to training then you will not get faster. It's not complicated. My top runners are getting a consistent 9 hours of sleep per night.

Just realized that I guess I am a sucker responding to an old thread someone dug up for no reason

otter wrote:

Details Please wrote:

Your sleep and diet are not factors of any significant degree.

This statement is SOO wrong.

If you are not allowing your body to adapt to training then you will not get faster. It's not complicated. My top runners are getting a consistent 9 hours of sleep per night.

She said 7 hours which is plenty for what she was doing.

AdrianCh wrote:

Keep in mind that a 20 min 5k for a female is like 18 min for a guy.

Actually, it varies depending upon age group, but it typically is equivalent to a 17:30 guy. I posted the Equivalent Age-Performance of Males to 20min 5k Females in the following thread: