20 minute 5K mileage

Try 35 maybe

15 additional miles just to cut off 50 seconds?

By the way he's my training plan:

Monday: 5K Easy

Tuesday: 6K Tempo

Wednesday: 5K Easy

Friday: Intervals (6x800 or 5x1K) (+2K warm up and cool down)

Saturday: 10K Long run

That's 34K (~21 miles)

I mean it won't take very long if you start running 35

Break20 wrote:

15 additional miles just to cut off 50 seconds?

By the way he's my training plan:

Monday: 5K Easy

Tuesday: 6K Tempo

Wednesday: 5K Easy

Friday: Intervals (6x800 or 5x1K) (+2K warm up and cool down)

Saturday: 10K Long run

That's 34K (~21 miles)

This is not going to cut it.

You need some long moderate runs and and your long run needs to be longer. basically, you don't have a long run, because 10k is not a long run

5k easy runs? Not going to cut it. Your easy runs need to be at least 6 miles. I like the 6k tempo workout, and the interval workout, but everything else is not up to par.

Increase your long run to at least 10 miles, and run at least 6 miles on your easy days. And do some moderate runs, where you run for at least an hour at a pace between your easy pace and tempo pace. So if your tempo pace is 6:45, and your easy pace is about 7:30 or 8:00, then run a moderate pace of 7:05 to 7:15.

long runs- easy runs- moderate runs- tempo runs - interval training.

Thank you! I'll start increasing and report back :)

Idk you probs don’t need many more miles per week total just do some hour plus cross-training and do some intervals faster

I am female broke 20 off 20 miles per week or less just got faster gradually cross-training and faster paced in training

Sub2020202020 wrote:

Idk you probs don’t need many more miles per week total just do some hour plus cross-training and do some intervals faster

I am female broke 20 off 20 miles per week or less just got faster gradually cross-training and faster paced in training

That's interesting... How old are you?

I do cross training twice a week (in the easy run days).

My intervals pace is 6:12. I don't think I need to improve speed in and of itself; I can do 1K in 3 minutes. I need to increase endurance though.

I did it during my halg marathon training week at the time which was about 30-33. So 35 sounds about right.

Monday-Easy 3-5

Tuesday- Easy 3 with 10 10 second hill sprints

Wednesday-Easy 3-5

Thursday-Alternated 6 mile tempo (1 mile warm up 4 mile tempo and 1 mile cool down) or did 6 mile cruise intervals of 1 mile each with 1/2 mile jog)

Friday- Rest or 2-3 mile easy

Saturday-Rest

Sunday-Long run 7-13 miles

Scorpion_runner wrote:

And do some moderate runs, where you run for at least an hour at a pace between your easy pace and tempo pace.

What's the purpose of these moderate runs? Many say they don't achieve the purpose of either a tempo run (stress LT) or an easy run (low stress aerobic, easy to recover from).

I'm interested because I usually gravitate towards this pace myself on general/easy days. Anything close to "proper" (Daniels) easy pace feels uncomfortably and uselessly slow.

Break20 wrote:

Sub2020202020 wrote:

Idk you probs don’t need many more miles per week total just do some hour plus cross-training and do some intervals faster

I am female broke 20 off 20 miles per week or less just got faster gradually cross-training and faster paced in training

That's interesting... How old are you?

I do cross training twice a week (in the easy run days).

My intervals pace is 6:12. I don't think I need to improve speed in and of itself; I can do 1K in 3 minutes. I need to increase endurance though.

29

Most guys I know did the same honestly just running 5ks frequently until they got faster. If you already have the speed then just train at that pace more often

Are you USA? UK and other countries have parkrun so it’s easy to race a 5k weekly, get a time and get faster. It’s only 5k so no harm going all out most weeks

Break20 wrote:

I can do 1K in 3 minutes. I need to increase endurance though.

Are you sure you can do that? Daniels gives that VDOT 59, equivalent to a 17:20 5K. The VDOT formula gets less accurate for under 1500m but even so, 3:00 1K indicates well under 20:00. Sure the distance and time were accurate?

Sub20202020 wrote:

Break20 wrote:

That's interesting... How old are you?

I do cross training twice a week (in the easy run days).

My intervals pace is 6:12. I don't think I need to improve speed in and of itself; I can do 1K in 3 minutes. I need to increase endurance though.

29

Most guys I know did the same honestly just running 5ks frequently until they got faster. If you already have the speed then just train at that pace more often

Are you USA? UK and other countries have parkrun so it’s easy to race a 5k weekly, get a time and get faster. It’s only 5k so no harm going all out most weeks

I just checked this parkrun thing and it looks great. We don't have it here but this season there are many country races I'm joining.

However, I used to do a weekly time trial and at some point it started doing more harm than good. I started feeling very tired during the week and I couldn't PR. So now I do a time trial just once a month.

What I do take from you though is that this mileage is enough to reach my goal. Maybe I'll give it a few more weeks and see if I'm improving under this mileage. I'll be tracking improvement in the upcoming races.

Also want to break 20 wrote:

Break20 wrote:

I can do 1K in 3 minutes. I need to increase endurance though.

Are you sure you can do that? Daniels gives that VDOT 59, equivalent to a 17:20 5K. The VDOT formula gets less accurate for under 1500m but even so, 3:00 1K indicates well under 20:00. Sure the distance and time were accurate?

http://www.runsmartproject.com/calculator/

On a treadmill, with 0.5% incline.

I will try on the road this week and I'll report results on garmin watch.

Agreed with above. 30 mpw minimum. One week do 2 speed sessions (one of shorter, faster intervals) and pickup last 3 mi of 10 mi long run, then other week do tempo and easy long run of 12 mi.

Don't worry about a specific mileage, just up it.

30-40MPW is very doable, and builds a decent base, but you'll need to build up to do that sustainably.

Since you're young, I'll offer an intense low mileage way to race sub-20 5K. I assume you are a beginner runner. When non-swimmers go out for high school swim & dive team, teams have new swimmers work with an assistant coach to properly learn how to swim. New swimmers are not simply thrown into the deep and told to swim 7000 yards a day. New male swimmers are often told to demonstrate decent swim form in 50 yard freestyle. New male high school swimmers are often told to demonstrate they are able to swim sub-30 seconds 50 yard freestyle before they are considered for other events. We need to do that as runners. Since you are only 28 years old, demonstrate you are able to sprint 200 metres, sub-30 seconds with good form. Have someone video your form. Once you get a sub-30 seconds 200m, slightly adjust your training to time trial a sub-66 400m. Once you are able to time trial a sub-66 400m slightly adjust your training to race a sub-2:32 800m. Once you are able to race sub-2:32 800m slightly adjust your training to race a sub-5:10 1500m. Once you are able to race sub-5:10 1500m then slightly adjust your training in order to race sub-11:00 3000m. Once you are able to race sub-11 3000m, sub-20 5K will be no problem.

That's a very complicated way to do it imho.

Just find someone or a group faster than you and run with them.

Banner. wrote:

That's a very complicated way to do it imho.

When I was young, age 14 or so, my post above was basically my path to soon being able to run five miles in 29 minutes. I showed up to track saying I was willing to race any event longer than 100 yards. My 220 yards to two miles times were faster than the goal times I stated for OP (I stated nearest metric distances for OP).

Later in life, I ran no more than five to seven and a half miles a week (slowly) with plenty of weight training. For awhile, I was too heavy to race. Later I decided I wanted to race. I was running twenty to twenty-five miles a week at eight to nine minutes per mile. I was a slow racer. I went back and worked on my two-hundred metres skills and worked myself back into sub-40 10K condition in the manner I stated for OP. Speed first, mileage second.

There are middle school kids or ninth grade kids that take the path I stated. Said kids show up to their first track & field practice with thoughts of being a 200 metres sprinter. Coaches usually don't force kids to switch to longer distances but some programs have more overlap in sprint and middle distance training than other programs.