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OT Runners- 5k question
Posted on 5/27/20 at 9:48 pm
Posted on 5/27/20 at 9:48 pm
So I'm 37. Always been a pretty good runner but don't enjoy it at all. Since lockdown took away most of my other options I've been running a lot more (maybe like 2-3 miles 4x a week). The last couple of weeks I have been timing myself in 5ks a couple of times a week. Times always fall between 21:45 and 21:30.
What are some good strategies to get this time down?
Under 21 is my goal at the moment but I'd really like to get down in the mid 20s and flirt with breaking 20 if everything lined up right.
What are some good strategies to get this time down?
Under 21 is my goal at the moment but I'd really like to get down in the mid 20s and flirt with breaking 20 if everything lined up right.
19
Posted on 5/27/20 at 9:49 pm to RandySavage
Come back when you can do it while smoking a cigarette
Posted on 5/27/20 at 9:50 pm to RandySavage
Run hills and walk down, rinse repeat.
Posted on 5/27/20 at 9:50 pm to RandySavage
quote:
What are some good strategies to get this time down?
Run faster.
Posted on 5/27/20 at 9:50 pm to RandySavage
I'm 41 and I run slightly better than 25 minutes 5k
I can't help you
My advice.... run faster
I can't help you
My advice.... run faster
Posted on 5/27/20 at 9:51 pm to RandySavage
Quit typing on an Internet forum and getting your Hokas on start running more would be a start
Posted on 5/27/20 at 9:51 pm to RandySavage
Has been many many years since I ran, but I found running intervals helped me to get my time down.
Posted on 5/27/20 at 9:53 pm to RandySavage
Look into structured training through something like Training Peaks.
Posted on 5/27/20 at 9:53 pm to RandySavage
Do a couple suicides on a levee and get back to me.
Posted on 5/27/20 at 9:53 pm to RandySavage
Fartlek
Posted on 5/27/20 at 9:57 pm to RandySavage
Alternate days with legs.
MWF only run with your left leg
TTSa only run with your right leg
Sunday: use both = Personal Best
MWF only run with your left leg
TTSa only run with your right leg
Sunday: use both = Personal Best
Posted on 5/27/20 at 10:02 pm to RandySavage
Jog over to the health/fitness board.
Posted on 5/27/20 at 10:03 pm to RandySavage
make sure you wear your mask
Posted on 5/27/20 at 10:04 pm to RandySavage
Honestly, you need variables, one day is an easy 5k day, next day increase your 5k pace, third day wind sprints, rest day, repeat, keep increasing your pace day and you wind sprints, give that 6 weeks or so, you should see a difference, It also won’t hurt if you have a friend who is faster to chase
Posted on 5/27/20 at 10:07 pm to RandySavage
Run faster
Posted on 5/27/20 at 10:07 pm to RandySavage
Mile repeats at...well if your goal is sub 21 then you woukd ultimately want to be able to do 5 1 mile repeats in 6:30 with a 3 minute rest between each. You would need to build up to that though by starting with 3 in 6:45, next week 4 in 6:45, next week 5 in 6:45. Then start over with 3 in 6:30, 4 in 6:40, 5 in 6:40...then 3 in 6:30, 4 in 6:40, 5 in 6:40. Then finally 3 in 6:25, 4 in 6:30 and 5 in 6:30.
Posted on 5/27/20 at 10:08 pm to RandySavage
You need sub 18 for the perfect PFT baw
Posted on 5/27/20 at 10:11 pm to Zappas Stache
quote:
Mile repeats at...well if your goal is sub 21 then you woukd ultimately want to be able to do 5 1 mile repeats in 6:30 with a 3 minute rest between each. You would need to build up to that though by starting with 3 in 6:45, next week 4 in 6:45, next week 5 in 6:45. Then start over with 3 in 6:30, 4 in 6:40, 5 in 6:40...then 3 in 6:30, 4 in 6:40, 5 in 6:40. Then finally 3 in 6:25, 4 in 6:30 and 5 in 6:30.
Listen to this guy, he would be my coach of choice, if I played around with short distances.
Posted on 5/27/20 at 10:29 pm to rds dc
quote:
if I played around with short distances
With a little work you could break 10.
Posted on 5/27/20 at 10:31 pm to Zappas Stache
quote:
With a little work you could break 10.
That's the kind of motivation I've been lacking!
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