Best 5k training plan for a hobby jogger maxing again 45-50mpw?

Training Advice/Discussion

4 years ago 10/19/2019 10:09am EDT

Mid 40s hobbyjogger coming off a fall marathon and feel worn out and sick of the marathon grind after doing it almost 10 straight years. Want to try something new next year rather than yet another fall marathon and try to get some speed back. I did 21:12 this year in the middle of the marathon build up and would like to get under 20 for the first time in a few years.

Please recommend me an off the shelf book/plan to follow. I like understanding what I’m doing and why, but have no desire to plan things on my own - like to have something defined and just do each day without thinking.

Yes I know, I’m slow, just run more... but I still like a plan to follow.

Thanks!

4 years ago 10/19/2019 10:31am EDT

re: Please stay away, js

Seems like step 1 would be to go run a 5k while not in the middle of marathon training. Run a few all out 400s on a Tuesday to practice turnover and then go hit it hard at a local 5k on Saturday. You might surprise yourself and go sub 20:00, if not you'll know how much work you need to do.

4 years ago 10/19/2019 11:59am EDT

re: Please stay away, js

Hey,

I'm a low mileage guy (40-50 mpw) and you might find it useful to reference my training.

Monday 4-6 miles easy

Tuesday 4 miles of speed

Wednesday 6-8 miles easy

Thursday 4 miles of tempo

Friday Off

Saturday Race/3-4 miles of work/easy run

Sunday 8-10 miles

Easy pace is ~60s - 90s slower than 5k pace - recent 5k in 21:12 so 7:50-8:20 range. Obviously go a bit slower if you're really tired or if it's hilly/bad weather etc.

-Tuesday workouts are longer reps, more volume, less rest. Join a club and get yourself down to their track sessions. It's always easier to run quicker in a group

Thursday are broken or straight tempos

Saturdays are shorter intervals - eg. 6 x 1k or 4 x 1 mile with 3 mins rest; or hill work

Good luck

4 years ago 10/19/2019 2:00pm EDT

re: Please stay away, js

What marathon plans did you follow? Daniels, Hudson, and Pfitzinger all have 5K plans. Or there's this:

https://www.runnersworld.com/advanced/a20806851/solving-the-5k-puzzle/

4 years ago 10/19/2019 2:27pm EDT

re: Please stay away, js

Please stay away, js wrote:
Mid 40s hobbyjogger coming off a fall marathon and feel worn out and sick of the marathon grind after doing it almost 10 straight years. Want to try something new next year rather than yet another fall marathon and try to get some speed back. I did 21:12 this year in the middle of the marathon build up and would like to get under 20 for the first time in a few years.
Please recommend me an off the shelf book/plan to follow. I like understanding what I’m doing and why, but have no desire to plan things on my own - like to have something defined and just do each day without thinking.
Yes I know, I’m slow, just run more... but I still like a plan to follow.
Thanks!

Why did you wrote "Please stay away, JS" ? ))) How would it be if you could run the fastest ever at

5 k -marathon and just have to do 5-6 sessions per week? There is only need fore some small changes…..and some magic ! )))

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