At the start of the year I created a discussion saying about my wish to get sub 20 by the end of 2017.
As it stands, I can run just under 21 minutes at a push. I did record a time of 20.13 on Strava for a 5k run not long ago, but I have my doubts over the credibility of that time, as the official race time was 21.07.
What i'd really like to know though is what pace I should be looking at for various runs, with the aim being working towards a 6.24 minute per miles pace.
For example tonight i'll be doing intervals at my local running club and the schedule is 5 x 5 minutes. Should I be working here at faster than 5k pace?
Slow runs - 8,9 minute mile?
And regular runs between 7 and 8?
Thanks!
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In in that context, 5x5 mins at 5km pace sounds like a good sesh. Throw in a few tough tempos into your schedule and you'll be sub-20 soon enough.
Good luck.
Your 5 min efforts should be faster than 5km race pace and then allow adequate recovery before next effort.
> 5 x 5mins, a tempo run between 2 to 4 miles, a long run building up towards 10 miles @ easy pace + easy runs.
>
> Your 5 min efforts should be faster than 5km race pace and then allow adequate recovery before next effort.
My 5 x 5 effort didn't quite go to plan.... but I also don't think there was adequate recovery time in between.
1st 5 - 6.06 pace
2nd 5 - 6.54 pace
3rd 5 - 7.05 pace
4th 5 - 7.29 pace
5th 5 - 7.48 pace
I covered over a kilometre in each of the 5 minute runs.
> > @Sub17ParkRun said:
> > 5 x 5mins, a tempo run between 2 to 4 miles, a long run building up towards 10 miles @ easy pace + easy runs.
> >
> > Your 5 min efforts should be faster than 5km race pace and then allow adequate recovery before next effort.
>
> My 5 x 5 effort didn't quite go to plan.... but I also don't think there was adequate recovery time in between.
>
> 1st 5 - 6.06 pace
> 2nd 5 - 6.54 pace
> 3rd 5 - 7.05 pace
> 4th 5 - 7.29 pace
> 5th 5 - 7.48 pace
>
> I covered over a kilometre in each of the 5 minute runs.
Also, I see a lot about tempo runs. That's just a fast but not 5k pace run isn't it? So in my case, 7-7.30?
Agree with the other comments here as well. If you've got the gist of speedwork, intervals, threshold, and easy/long tuns but just need paces for them, see Running Formula or use the pace calculator: http://www.runsmartproject.com/calculator/
Do a warm up of 1M+ followed by 5x1km at target pace (4min/ Km) with 2min rest between sets.
Monitor your pace each time you cross the start line, You should be hitting 1:36@400 and 2:12@800. The purpose of this is to get your body used to the pace needed for a sub 20 5k. Each rep should be the same time give or take a few seconds. you want to finish strong and not fade.
This will be a good indication how close you are to sub 20.
p.s. I broke 20 this year for the first time (41yr old) after training for a half marathon and not doing any speedwork for 4 months. So there are other ways to improve performance. I went from 20:36 (previous PB) to 19:46 and it was comfortable.
Look forward to hearing your progress.
I've actually just started training for a half marathon in October and the training plan is pushing my mileage up from around 15-20 to 30miles (roughly) a week so hopefully the additional endurance will get me there
In a similar position to with my pb 20:34 but have knocked quite a bit of as pb was 21:47 in December
I do a fair bit of weights and circuit training as well so only able to run 3-4 times a week but consist of the following
Run to gym and back on a Monday (3.4 miles each way) steady so about 8:40-9 min miles
Speed session that can vary, last week it was 4 x 1k reps @ 20min 5k pace with 2 min recovery and 1.5 mile warm up and warm down
Parkrun Saturday - Normally run down to PR then do it around 7-7:20 min mile pace
Long run Sunday of around 12+ miles @ 9-9:30 min miles
So overall somewhere between 25-30 miles a week seems to be working well for me
When I started out running it took a while to get under the 20min but eventually I managed it with the plan bellow and ran the 5k in 19:05.
1 Long run on the weekend 8-10Miles @ 9min per mile
2 easy run's per week of around 5-6miles each @ 9min per mile
1 Tempo session per week with 1 mile warm up and 1 mile cool down
Tempo examples: 3-5x5min, 2x10min, 8x2min, 6x3min, 4-6x 800m (all at race pace)
1 track session a week e.g. 200m x 6, 400 x 6, 600m x 5
around 25-35 miles per week.
I know it's fairly hard to find time for 5 runs per week but when I did this plan it didn't take very long to get under the 20min and eventually got to a PB of 18:46.
After this I turned my attention to the 10k, basically on the same sessions I ran a 10k PB of 40:05 (really gutted not to get sub 40, and still trying, but struggling to get 3-4 sessions per week at the moment)
Hope this Helps.
<div class="QuoteAuthor"><a href="/profile/Huw02">Huw02</a> said:</div>
<div class="QuoteText">Hello,
When I started out running it took a while to get under the 20min but eventually I managed it with the plan bellow and ran the 5k in 19:05.
1 Long run on the weekend 8-10Miles @ 9min per mile
2 easy run's per week of around 5-6miles each @ 9min per mile
1 Tempo session per week with 1 mile warm up and 1 mile cool down
Tempo examples: 3-5x5min, 2x10min, 8x2min, 6x3min, 4-6x 800m (all at race pace)
1 track session a week e.g. 200m x 6, 400 x 6, 600m x 5
around 25-35 miles per week.
I know it's fairly hard to find time for 5 runs per week but when I did this plan it didn't take very long to get under the 20min and eventually got to a PB of 18:46.
After this I turned my attention to the 10k, basically on the same sessions I ran a 10k PB of 40:05 (really gutted not to get sub 40, and still trying, but struggling to get 3-4 sessions per week at the moment)
Hope this Helps.</div>
</blockquote>
Sounds pretty similar to my new training plan, it’s actually a sub 1.45 HM plan I got from runners world, but it’s essentially -
1 long run (building from 8 to eventually 16)
3 easy runs
1 speedwork run (Yasso, Intervals etc)
Totalling from around 25 miles to about 30-40 miles a week. It’s a 10 week plan so will give 5k a go at the end of it to see if I’ve improved at all.
hardest part is the long run and 3 easy runs all say to stick with a pace of 9.27 per mile, which feels ridiculously slow. I’ve ended up doing more like 8.45 to 9 which still feels casual enough.