57 year old dude in about 19:00 flat 5k shape give or take a few seconds/ can l get to 18:15 in 17 days

Unfortunately, no.

Bearer of bad news wrote:

Unfortunately, no.

What do you think l can get to? Do my workouts show l am in better shape?

Wow, you were crazy quick in your younger days! My PR was in the mid 16's then. I ran in the mid 18s in my mid fifties and cutting 45 seconds in 3 weeks, that is hard to imagine. I was running 60-100 miles a week, and in a month brought my time down from 19:07 to 18:42.

I tell you one way to cut 30 seconds, try the Nike Vaporfly Next shoes. They immediately cut my 5k time by that amount. So with those and workouts 45 seconds is feasible.

Mencken1976 wrote:

Wow, you were crazy quick in your younger days! My PR was in the mid 16's then. I ran in the mid 18s in my mid fifties and cutting 45 seconds in 3 weeks, that is hard to imagine. I was running 60-100 miles a week, and in a month brought my time down from 19:07 to 18:42.

I tell you one way to cut 30 seconds, try the Nike Vaporfly Next shoes. They immediately cut my 5k time by that amount. So with those and workouts 45 seconds is feasible.

Do you think tapering would do it?

Umm..lets get this straight...So you are a former sub 14/30 runner, but yet you are on an internet forum asking 19yr kids for advice on how to train? Can't you remember?

57 year old dude wrote:

Do you think tapering would do it?

..well yeah.

For what its worth, OK i'm 10 years younger than you but I ran your goal time earlier this year of maybe max 25-30 miles a week for the prior 3-4 weeks, with a couple of 40 ish weeks before that. In those 3-4 weeks i cut back on long runs, just did 7-10 miles max, a few slow easy runs with strides, and a couple of 5x1k sessions at goal pace. I think those k reps at goal pace helped greatly. 4 days prior to my 5K I did a very short hard and fast interval session, 2x600m reps + 30s strides. Took nearly 30s of my previous 5K time so I guess it worked alright.

In summary, cut back then run faster.

I ran 18:45 at 60 on less mileage and less intensity at age 60, and with PRs a lot slower than yours. I was going to come on here and say "not likely" before I read your training and past PRs. 18:15 is about 5:53/mi pace. Everything you are doing now indicates that you should at least be able to run in the mid-18s and probably faster in a well-paced race. The only thing I would do differently from your current workouts is to do some ladder or cut down workouts, e.g. 400, 800, 1200, mile, 1200, 800, 400, or 2x mile, 1200, 800, 400 at race pace to really get locked in to the feel of the pace you want to hit for the race. Best of luck with it. You definitely are in the ball park. Also, you probably know that you may have to do a number of races to really get used to racing intensity again versus workout intensity.

The only thing that would poi t to being I. 19:00 shape is running that time in a race.

You have not even done a decent predictor work out. Someone with your background should know better and especially that you can't suddenly improve in 2 weeks. In your case you maybe able to run the time you want as you don't really know what shape you are in. From experience you normally end up running slower than you think.

Look at gradually improving your running rather than some quick fix which wont work and which most likely would lead to injury

Banner. wrote:

Umm..lets get this straight...So you are a former sub 14/30 runner, but yet you are on an internet forum asking 19yr kids for advice on how to train? Can't you remember?

You don't remember the future.

I could barely manage your workouts and am well under 18:15.

You may want to dial back on the volume of intensity and do more tempo.

No.

Unfortunately, no. You're already training seriously, with plenty of miles and solid workouts. There wouldn't be enough "new" adds for you to cut 45 seconds in a short time. If you were the type that could just roll off the couch and run 19-flat, then you would have a chance.

Give it a shot though...good luck.

The Insider wrote:

Unfortunately, no. You're already training seriously, with plenty of miles and solid workouts. There wouldn't be enough "new" adds for you to cut 45 seconds in a short time. If you were the type that could just roll off the couch and run 19-flat, then you would have a chance.

Give it a shot though...good luck.

I don't think he needs new things, just less things.

If I were the OP and this was an important race, I'd start tapering right now. Reduce volume by 50% immediately and by 75% the last week before the race. I'd focus on running 1000m intervals at the pace I'd need to run 18:15. I'd monitor my Garmin or stopwatch to make sure I hit that pace for every 200m or so until I knew exactly what that pace felt like. I'd practice kicking in for a set distance... a quarter mile for me... but the OP might start sooner.

On the day of the race, I'd jog the course backward and find a landmark at my starting kick point. I'd turn around and run back to the finish line at an easy pace, thinking how easy it felt. In the race itself, I'd focus on hitting my goal times with each split and running as relaxed as possible. At my kick point, I'd swing my arms a little more to pick up the pace. I'd visualize how easy it felt in the warmup and relax but run fast. With 150m to go, I'd pick up the pace again, sprinting in.

I'd also spring for a pair of Vaporflys and practice in them a few times before the race.

I'd do nothing at all two days before the race. One day before the race, I'd do an easy warmup, some strides, and run some 200m reps at goal pace, no more than 4, just to dial in what the pace is going to feel like and loosen up the legs for the race the next day. Under no circumstance would I skip this easy workout the day before.

the above is good so also add a Boost to your Growth Hormone

every 3rd day at the end of an easy workout do:

2x30 seconds uphill take a full Recovery

3x30

4x30

5x30

6x30

Important not to get injured or go longer than the 30 seconds

Also consider doing a 30 minute sauna 3 times a week

I’d be under 18:00 if I was doing those workouts & mileage.

As others have said, I’d just taper a bit and think about what’s had worked in the past. Otherwise, Do a 5k race this weekend (14 days out) and a mile time trial 7 days out (warm up and cool down with a short tempo).

Use these time trials to dial-in your routine (including the 1-2 days prior to get that spring in your step w/strides/hill sprints or whatever works for you) ... I find they also help psychologically b/c of increased pain tolerance etc.

Man ur trying to get a 19 to a 18 in under 3 weeks. Sorry to let you down. Best case you shave off 20 seconds and that’s maximum. Perhaps youve even peaked at 19. Be happy with what you have and don’t always want more. Seriously you’re doing great for your circumstances but sorry to let you down, there is no way a human can bring their time down in that slot, or over your situation and current state. Good luck and keep running 19 min 5k is nothing to mope about

0/10...you shouldn't be asking

Are you kidding? That JS dude could get you back down to 14 minutes in 17 days! Just ask him, all you need is the magic!