Breaking 22 in the 5k by may

200 walk recoveries in between the 800s

100 walk recoveries in between the 400s

you getting in long-slow runs and tempo runs too or just workouts?

How about 2-3 days of 5-8 milers [45-75 mins], easy

maybe a hill workout day /hill repeats

then your track day.

whats your rest interval on the 800s and 400s? Want to tighten it up.

I'm guessing 2 minutes rest between 800s, and 60s max between 400s

I know some swear by the 3x1 and 4x1 mile workout as you get closer to the race to dial in pace, rest can be like 3-4 minutes there if you're running about 5k goal pace + 10/15s /mile

I'm just a hobby jogger /these are just my thoughts

My long run is 9 miles long between 9:50-10:10 pace

Right now, forget the Vo2max stuff, we need to know what type of run training you are doing each day of

a 7 day week.

Do you do long runs?

Do you do tempo runs?

What is your weekly mileage?

Before any recommendation can be given, your run training history has to be provided so that there is good understanding of what type of running shape you are in.

22 mins for a 5k is around 7:20 pace. Now, that is not blazing fast, or a pace that is going to be grueling, but it does require a little bit of effort. The avg person can't run a 5k in 22min. I would say the avg person runs the 5k in about 26-28 mins, so quality training is needed to run 22 mins.

Now, once a runner gets down to 22mins, weekly mileage will need to increase to build up an aerobic base, and interval and tempo workouts will become more specific to maximize speed intensity and to expand the lactate threshold. That is just to give you an idea on what to expect when it comes to running sub 21 mins.

more miles

looks like your putting in the workouts

honestly at your level workouts don't matter as much as just consistently putting in the trial of miles

(assuming you are a youngish male), you should see quick improvement just by putting in mileage. The workouts you said sound good, try some tempo efforts as well.

How quick could you run a 5K today?

I am a female, in 25-26 minute 5k shape and in my 20s.

I have been running 15-25mpw for five years. I have been in sub 22 shape before but i upped my milage to 30mpw, have been running tha steadily for three months, dropped back to 20 and added workouts. My times have not improved in three months.

Frazzle wrote:

I have been running 15-25mpw for five years. I have been in sub 22 shape before but i upped my milage to 30mpw, have been running tha steadily for three months, dropped back to 20 and added workouts. My times have not improved in three months.

slowly back up to 30. slowly introduce workouts. slowly up to 40. taper for race. sub21

Height/weight? If your weight is higher than when you went sub 22 maybe getting back to that weight would help. if youve done it before, you can do it again. maybe mimic your training log from when you ran faster after you build up properly

5’1 9st 0

I was about 8st flat when I ran sub 22. My diet is good but unfortunately I have inherited thyroid issues so my medications cause weight gain so I have to rely on pure conditioning to get faster at this point.

Turned 70 last month Running since 1968 . No races for last 15 months because of high hammy injury. Good to go now...up to 30MPW at ave pace 8:50. Long run of 1:10:00 @ 9:001sh. Two T's per week. One at HMP (20:00). One at MP (40:00).

Goal 5K in 4 weeks ...Actually looking / feeling like 22:30 more realistic at this point.

Getting old sucks! Neil Young says so!:

https://www.youtube.com/watch?v=An2a1_Do_fc

"Neil Young says so!"

No doubt, he sounded much better back then too.