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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 7/30/17 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 7/31/17 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 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 8/6/17 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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