Just wondering if anyone has an opinion on how tough a goal this is? is it generally achievable for an average, reasonably dedicated woman? Or would it require some special talent level? i am sitting at about 21 mins, but unsure as to how big a leap sub 20 is...
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I've been running consistently for past 2.5 years - mostly 5/6 days a week. initially followed 80/20 plan to the tee - really did take the easy days easy
i've never tried an all-out km, so might be worth having a go post london & see where i stand.
I think you could do it. Your marathon has given you a good base mileage / endurance. If you worked hard for another 2-3 months after you've recovered from the marathon it's achievable.
Your weeks should consist of..
One of the 3 Martin Yelling workouts described here, KillerKs is unpleasant but does help.
http://yellingperformance.com/2015/07/20/how-to-ace-your-parkrun/
A 4 mile tempo run
A 10-12 mile long run at an easy pace
And as many EASY recovery runs as you can fit around this but try to avoid running any of the above on consequitive days. And as someone else said pick a flat fast parkrun. One final point warm up properly. Your body can not go from a standing start to your flat out 5k race pace and perform to its potential.
How long would you say for recovering from marathon to launching into this? Two weeks enough If I feel good?
Christine, I think it’s achievable for you. I managed sub-20 off similar times and used Pfitzinger and Latter plan to get there. Keep us posted!
i'm excited to see what i can do when i've managed a few speed sessions again. legs felt sore on Sunday when i did a gentle run, but today all good. thanks for the encouragement Clag! what are you aiming for now?