- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Running experts- help
Posted on 1/2/24 at 1:53 pm
Posted on 1/2/24 at 1:53 pm
I am 41, 6' about 190 and with very casual running and carrying (2-3 miles/2-3 times a week for the last month or so) I'm running high 22/low 23 minute 5ks. I have about 5 weeks before my next run and want to get back under 22, preferably mid 21s.
I can drop 6-7 pounds easy and just ordered some new shoes based on the the thread on this board. Anybody got a good training schedule to knock off 75-80 seconds in 5 weeks? How feasible is that...
I can drop 6-7 pounds easy and just ordered some new shoes based on the the thread on this board. Anybody got a good training schedule to knock off 75-80 seconds in 5 weeks? How feasible is that...
6
Posted on 1/2/24 at 2:10 pm to RandySavage
quote:
I'm running high 22/low 23 minute 5ks
Are you just racing an all out 5k 2-3 times a week or are your 2-3 mile runs casual? Try upping your mileage and taking it mostly easy. 5 weeks isn't a whole lot of time to do anything so the best you can do is aerobically develop a little over the next month
Posted on 1/2/24 at 2:17 pm to RandySavage
quote:
Anybody got a good training schedule to knock off 75-80 seconds in 5 weeks? How feasible is that...
Not sure. Presume you are doing sprint intervals once a week right?
I'd say course selection and weather might be the most important in that short of time frame. The colder and the flatter, the faster you will be.
Posted on 1/2/24 at 2:24 pm to Ingeniero
I don't really enjoy running long distances so I usually just try to go hard for 2-3 miles rather than a slower pace for 3-5 miles.
I guess my biggest question is, other than adding some interval training how many days a week should I be running/how many days should I be resting?
I guess my biggest question is, other than adding some interval training how many days a week should I be running/how many days should I be resting?
Posted on 1/2/24 at 2:35 pm to RandySavage
See if you can find a Hal Higdon 5K plan or something like that. Longer distance training runs make shorter distance races easier.
Posted on 1/2/24 at 2:35 pm to RandySavage
Up your mileage. Truly your body doesn't really begin be warmed up until after 15 minutes of activity/jogging. If you're getting ~9-10 miles max per week, you can see long term improvement by increasing your daily mileage.
Another question that was asked: is this 22-23 min 5k your average 3 mile pace or your all out/race pace? If you add more mileage there's a chance you can drop a minute in just over a month as long as you stay healthy, also add some interval training.
Another question that was asked: is this 22-23 min 5k your average 3 mile pace or your all out/race pace? If you add more mileage there's a chance you can drop a minute in just over a month as long as you stay healthy, also add some interval training.
Posted on 1/2/24 at 2:38 pm to BilbeauTBaggins
quote:
Another question that was asked: is this 22-23 min 5k your average 3 mile pace or your all out/race pace?
Somewhere in between. I'm definitely pushing but not where I'm about to die at the end. Also, where I run is very hilly.
If I want my 5k race pace to be around 7:05 what pace should I aim for in a 4-5 mile warm up run?
This post was edited on 1/2/24 at 3:03 pm
Posted on 1/2/24 at 4:02 pm to RandySavage
Easy runs can be 2-3 minutes slower per mile than 5k race pace
Posted on 1/2/24 at 5:12 pm to Ingeniero
quote:
Easy runs can be 2-3 minutes slower per mile than 5k race pace
My zone 2 pace is about 12-13 min/mile. My 5K pace is just under 7:30 min/mile.
Posted on 1/2/24 at 5:21 pm to Aubie Spr96
Man, so way slower? Did not realize that.
Posted on 1/2/24 at 6:07 pm to RandySavage
Runna is a pretty cool app that will give you a program based on target time if you reasonably close already. I use it for running + strength training.
Posted on 1/2/24 at 6:34 pm to Aubie Spr96
quote:
My zone 2 pace is about 12-13 min/mile. My 5K pace is just under 7:30 min/mile.
Ehhhh true but I'm not exactly a zone follower
Daniels' stuff usually puts easy in that 2-3 minutes slower than 5k pace. In my experience it feels easy enough, whether or not HR agrees when I check afterwards is a roulette spin
ETA: although I will say that if this guy is aerobically underdeveloped, his easy pace for longer runs is probably closer to 3-4 minutes per mile slower than his 5k best. You can fake some fitness in a 5k
This post was edited on 1/2/24 at 6:35 pm
Posted on 1/2/24 at 10:23 pm to RandySavage
-Hill sprints
-3 sets of 30 body weight squats daily
-2 sets of 30 lunges each leg
-7 way hips (work your way up to 10 reps)
-3 sets of 30 body weight squats daily
-2 sets of 30 lunges each leg
-7 way hips (work your way up to 10 reps)
Posted on 1/2/24 at 10:32 pm to RandySavage
Cream of the Crop..my arse..
Posted on 1/3/24 at 6:52 pm to RandySavage
Yea Randy
If you keep sending it on every run eventually you will bottom out and crash
Your recovery will be awful and you will start seeing negative effects to your training
My slow runs are usual 9:30ish pace, they used to be like 11 min pace. Trying to keep my heart rate sub 150. Obviously is spikes up at times. Zone training on the road can be hard especially if the route has hills.
It takes time and patience
If you keep sending it on every run eventually you will bottom out and crash
Your recovery will be awful and you will start seeing negative effects to your training
My slow runs are usual 9:30ish pace, they used to be like 11 min pace. Trying to keep my heart rate sub 150. Obviously is spikes up at times. Zone training on the road can be hard especially if the route has hills.
It takes time and patience
This post was edited on 1/3/24 at 6:54 pm
Posted on 1/3/24 at 9:00 pm to StraightCashHomey21
quote:
If you keep sending it on every run eventually you will bottom out and crash
Yep. Happened to me until I discovered zone 2 training.
Posted on 1/4/24 at 8:07 pm to StraightCashHomey21
How far do you go on your slow runs and what would be your race pace for a 5k distance
Posted on 1/5/24 at 8:06 am to RandySavage
Base your easy/daily run pace on your most recent race time. For example, if you’ve raced a 25 minute 5k recently, I’d say your easy pace should be in the 10 to 10:30/mile range. Maybe shoot for 15 miles per week broken up however you want. More miles is always better but it’s tough to dedicate time.
Edit: your weekly running should have a mix of runs too. Throw in some speed work and one longer run each week with your easy runs being 3 to 5 miles and long runs being 7+.
Edit: your weekly running should have a mix of runs too. Throw in some speed work and one longer run each week with your easy runs being 3 to 5 miles and long runs being 7+.
This post was edited on 1/5/24 at 8:09 am
Posted on 1/5/24 at 9:05 am to RandySavage
quote:
How far do you go on your slow runs and what would be your race pace for a 5k distance
In the spring I was in roughly 21 minute 5k shape and my easy runs were ~9 min/mi. Those runs were 30-90 minutes depending on the day. 1-2 days of tempo work per week mixed in.
Posted on 1/5/24 at 9:44 am to jordan21210
quote:
Base your easy/daily run pace on your most recent race time. For example, if you’ve raced a 25 minute 5k recently, I’d say your easy pace should be in the 10 to 10:30/mile range. Maybe shoot for 15 miles per week broken up however you want. More miles is always better but it’s tough to dedicate time.
Edit: your weekly running should have a mix of runs too. Throw in some speed work and one longer run each week with your easy runs being 3 to 5 miles and long runs being 7+.
Good advice here.
Page 1 of 2
Popular
Back to top
Follow TigerDroppings for LSU Football News