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Started By
Message
10-week 5k training plan (under 20min)
Posted on 7/29/17 at 9:17 pm
Posted on 7/29/17 at 9:17 pm
Background:
I tore a meniscus two years ago and then had that minor stage IV lymphoma obstacle for the last 9 months.
Miraculously, my knee has been behaving since I started running again in May.
I haven't been paying attention to time. Just form and endurance. I ran the Missoula Half July 9 after having done 14 miles the previous day. Knee held up. Time was around 2:15, so again just making it.
Since then I've run a couple 7ish min miles during 5-8 mile runs (but MUCH slower ave pace).
I ran a 25:28 min 5k after 4+ mile run last night, on a 24-hour fast.
I'll be less than a month shy of 43 on race day. My goal is to break 20mins for the Winship Cancer Institute 5k in Atlanta. It obviously has sentimental value so I think I can push myself to do it.
Bonus: I live on the race's course.
I use a garmin heart rate watch, if that helps. Have pool, bike, track, weights, etc access for cross training.
I've seen some 2-month plans online but wanted to get input from you runners.
Thx!
I tore a meniscus two years ago and then had that minor stage IV lymphoma obstacle for the last 9 months.
Miraculously, my knee has been behaving since I started running again in May.
I haven't been paying attention to time. Just form and endurance. I ran the Missoula Half July 9 after having done 14 miles the previous day. Knee held up. Time was around 2:15, so again just making it.
Since then I've run a couple 7ish min miles during 5-8 mile runs (but MUCH slower ave pace).
I ran a 25:28 min 5k after 4+ mile run last night, on a 24-hour fast.
I'll be less than a month shy of 43 on race day. My goal is to break 20mins for the Winship Cancer Institute 5k in Atlanta. It obviously has sentimental value so I think I can push myself to do it.
Bonus: I live on the race's course.
I use a garmin heart rate watch, if that helps. Have pool, bike, track, weights, etc access for cross training.
I've seen some 2-month plans online but wanted to get input from you runners.
Thx!
6
Posted on 7/29/17 at 9:28 pm to McLemore
What does your training look like now? Do you personally know people who run a sub 20 min 5k that can run with you? The reason I ask is you can have the best laid out training program, but if there isn't someone who can help you get to that dark place in training, it will be tough to get there by yourself.
This post was edited on 7/30/17 at 10:13 am
Posted on 7/29/17 at 11:07 pm to Armytiger87
Unfortunately, I've never had a training partner besides my wife who is a lot slower. My little brother just placed first in his age group in an Olympic tri in MI this am, but he lives...in MI.
I agree I need to find one. Tracking everything with my watch and apps has really helped so far, but I need to get plugged into a group to get where I want to be.
My knee is a major obstacle. At the end of the 15-16 ski season I couldn't walk for a couple days and was in extreme pain. After a half marathon that July (15) and then some biking without having trained for either properly, my 70lb all-muscle dog ran full speed into the side of my knee. A few weeks later I had water on the outside and the inside started really hurting. I skied on it all season anyway. Miraculously my PT + a year of rest (swam and did other low impact activity) got it working without surgery.
So here I am. Early am in mid October in ATL will be great running weather, and I'll be in MT leading up to it, so I have a great training environment. My brother live tracks me on Strava a lot so the virtual partner is nice. I'll get in touch with a running club. Atl track club is big for when I'm back there.
I know my body and mind are capable if I can get knee to cooperate. I've run 6min miles in 10ks before, so should be able to string together 3 6:26 miles in a row....
I agree I need to find one. Tracking everything with my watch and apps has really helped so far, but I need to get plugged into a group to get where I want to be.
My knee is a major obstacle. At the end of the 15-16 ski season I couldn't walk for a couple days and was in extreme pain. After a half marathon that July (15) and then some biking without having trained for either properly, my 70lb all-muscle dog ran full speed into the side of my knee. A few weeks later I had water on the outside and the inside started really hurting. I skied on it all season anyway. Miraculously my PT + a year of rest (swam and did other low impact activity) got it working without surgery.
So here I am. Early am in mid October in ATL will be great running weather, and I'll be in MT leading up to it, so I have a great training environment. My brother live tracks me on Strava a lot so the virtual partner is nice. I'll get in touch with a running club. Atl track club is big for when I'm back there.
I know my body and mind are capable if I can get knee to cooperate. I've run 6min miles in 10ks before, so should be able to string together 3 6:26 miles in a row....
Posted on 7/30/17 at 9:02 am to McLemore
What is your PR on a 5k?
Sub 20 5k is tremendous, especially for a 40+ male.
A 2:15 half is average.
Going from 25 minutes in an average run to sub 20 is a big leap.
Sub 20 5k is tremendous, especially for a 40+ male.
A 2:15 half is average.
Going from 25 minutes in an average run to sub 20 is a big leap.
Posted on 7/30/17 at 11:32 am to East Coast Band
I ran an 18:50 5k years ago.
My 25+ min 5k the other day is the best I've done since knee injury. And the 2:16 half was on just barely having started running again. I did a few 7-8 milers in the month before the half, and then ran 14 the day before. Just because.
It's going to come down to how hard I can push my knee.
I could run a 5-min mile in college (just one at a time), so I know my overall makeup is capable of decent speed, age notwithstanding.
If the knee acts up, then I'll just have to back off the goal.
I have never really trained for speed. I've done some 10ks in the high 40s, but that was just pushing myself in the race without having trained.
I'm just going to have 20 as a goal and train toward that end without risking injury. If this wasn't a race for the very Institute that cured my cancer, in my backyard (the curing and the race), just four months after my last treatment, then I probably wouldn't push it. But it just sort of popped in my head as something to do--a symbolic thing. It isn't worth wrecking my knee though.
My 25+ min 5k the other day is the best I've done since knee injury. And the 2:16 half was on just barely having started running again. I did a few 7-8 milers in the month before the half, and then ran 14 the day before. Just because.
It's going to come down to how hard I can push my knee.
I could run a 5-min mile in college (just one at a time), so I know my overall makeup is capable of decent speed, age notwithstanding.
If the knee acts up, then I'll just have to back off the goal.
I have never really trained for speed. I've done some 10ks in the high 40s, but that was just pushing myself in the race without having trained.
I'm just going to have 20 as a goal and train toward that end without risking injury. If this wasn't a race for the very Institute that cured my cancer, in my backyard (the curing and the race), just four months after my last treatment, then I probably wouldn't push it. But it just sort of popped in my head as something to do--a symbolic thing. It isn't worth wrecking my knee though.
Posted on 7/31/17 at 7:21 am to McLemore
Lots of speed training.
10x400m sprints
hill repeats
or ladder exercise (100m, 200m, 400m, 800m, 1600m, 800m, 400m, 200m, 100m)
It helps if you have access to a track or at least a decent loop at a park.
10 weeks to shave that much time off a 5k is going to be tough. I would focus solely on speed training during the week and do a tempo run on the weekends. Run the desired pace you want to achieve for a long as you can.
If you also have time and want to throw it in there, do a long run (like 5 miles) at 80% of your pace.
in short, the basics for any training is speed, tempo, and long. If you are trying to get faster, focus more on the speed workouts.
FWIW, I was a 21 min 5ker for what seemed like an entirety, then I focused on getting faster with lots of speed work to get down to around 19 min, but that took almost a full year to shave those 2 minutes off....so good luck
10x400m sprints
hill repeats
or ladder exercise (100m, 200m, 400m, 800m, 1600m, 800m, 400m, 200m, 100m)
It helps if you have access to a track or at least a decent loop at a park.
10 weeks to shave that much time off a 5k is going to be tough. I would focus solely on speed training during the week and do a tempo run on the weekends. Run the desired pace you want to achieve for a long as you can.
If you also have time and want to throw it in there, do a long run (like 5 miles) at 80% of your pace.
in short, the basics for any training is speed, tempo, and long. If you are trying to get faster, focus more on the speed workouts.
FWIW, I was a 21 min 5ker for what seemed like an entirety, then I focused on getting faster with lots of speed work to get down to around 19 min, but that took almost a full year to shave those 2 minutes off....so good luck
Posted on 7/31/17 at 10:20 am to McLemore
Definitely follow the advice in the previous post and focus on speedwork. From my running experience one of the main reasons why people significantly slow down time wise, or get injured more as they age is they don't focus enough on speed (track) work.
I honestly don't know any 40+ year olds who haven't been running fast consistently since their 20s running a 20 minute 5k, but I'm rooting for you, good luck!
I honestly don't know any 40+ year olds who haven't been running fast consistently since their 20s running a 20 minute 5k, but I'm rooting for you, good luck!
Posted on 7/31/17 at 11:32 am to Armytiger87
quote:
Do you personally know people who run a sub 20 min 5k that can run with you?
Awesome advice. I was knocking out 28-30 minute 5k runs a couple days a week pretty easily. A couple of years ago some guys invited me to run on an abandoned golf course. The land was sold to developers, and we had free reign of the cart path to run on. Both these guys are taller than me with longer strides, and regularly ran a sub 25 minute 5k. I tried to hang with them, and for the most part I did. Even slowing down some after a couple of miles, ended up finishing sub 25. We ran a few more times after that before they started working on the land, and having a rabbit to chase is awesome.
Posted on 8/2/17 at 9:38 am to Salmon
quote:
19 min, but that took almost a full year to shave those 2 minutes off....so good luck
This
People throw around 5k times like nothing. It's a short race and taking 5 mins off of your time is a huge leap. It's possible but will take lots of speed work.
Posted on 8/2/17 at 8:46 pm to tigerfootball10
Posted on 8/3/17 at 9:39 am to WarmBubble
Thanks, that is a really good plan, and obviously the emphasis on track work. Also track work can help with mental part of the race. Many runners, especially those without competitive running backgrounds just aren't used to how it feels to consistently run really fast at pace.
Posted on 8/3/17 at 2:11 pm to McLemore
sprints bro
got to put that track work in
got to put that track work in
Posted on 8/5/17 at 7:34 am to McLemore
I had / have knee issues. Had them much worse, believe it or not, before I started running again when I turned 40. That was about 10 years ago.
But, whenever my knee starts giving out, I hit the elliptical at the gym, swim, or bike.
I firmly believe the Best for a knee is a strong leg to support it.
But, whenever my knee starts giving out, I hit the elliptical at the gym, swim, or bike.
I firmly believe the Best for a knee is a strong leg to support it.
Posted on 8/6/17 at 4:06 pm to McLemore
If you live near a track I suggest getting out there and working on some speed up tempo stuff 2-3 times a week. Long runs and running the race course are only going to do you so good. My tip would be something like this:
Monday: long run - something above 5K. I'd try and at least hit 4-5 miles or more if you can.
Tuesday: speed - 1 mile warm up then hit a track and do 4x800M at a pace much faster than your target. Also add in some weight training. 1 mile recovery run after.
Wednesday: recovery - 3 miles at a good uptempo pace
Thursday: more speed - try doing mile repeats at your race pace or a little faster with light rest between each mile. Lift weights if you can.
Friday: another recovery run day. 3-4 miles up tempo.
Sat/Sun: try and do something active but doesn't have to be a run. (Weights, swim, etc)
Not saying this will get you to your goal but you need to mix it up. Start working at tempos below your goal pace. Don't just run the course everyday or you'll get burned out. Mix up the speed workouts incorporating x400m, x800m, x1200m, x1600m, etc. you'll see better results.
ETA:
5k PR: 17:25
Mile PR: 4:44
Monday: long run - something above 5K. I'd try and at least hit 4-5 miles or more if you can.
Tuesday: speed - 1 mile warm up then hit a track and do 4x800M at a pace much faster than your target. Also add in some weight training. 1 mile recovery run after.
Wednesday: recovery - 3 miles at a good uptempo pace
Thursday: more speed - try doing mile repeats at your race pace or a little faster with light rest between each mile. Lift weights if you can.
Friday: another recovery run day. 3-4 miles up tempo.
Sat/Sun: try and do something active but doesn't have to be a run. (Weights, swim, etc)
Not saying this will get you to your goal but you need to mix it up. Start working at tempos below your goal pace. Don't just run the course everyday or you'll get burned out. Mix up the speed workouts incorporating x400m, x800m, x1200m, x1600m, etc. you'll see better results.
ETA:
5k PR: 17:25
Mile PR: 4:44
This post was edited on 8/6/17 at 4:08 pm
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