Sub 20 minute 5k

Goal to drop 5k time from 22.52 to sub 20 in three months

1 to 20 of 49 messages
26/11/2012 at 16:34
Best time in my only 5k race ever is 22.52. Target is to beat 20 mins by the end of Feb 2013 in the Poole Park Run. I'm currently running about 20 miles a week including a long run and interval training. Going to up my mileage to 30 miles a week Drink less lager/wine Improve diet - more fruit/veg and less pizzas and take aways Gl me
26/11/2012 at 16:55

How long had you been running when you did the 22.52? It is possible to improve dramatically in the first few months of running but even so,  3 mins by Feb is a big leap. Even allowing for your current diet and low mileage. What is your BMI?

 

26/11/2012 at 17:46
Was your PB at Poole parkrun as well? It is, apparently, the fastest parkrun course, so you might benefit if it wasn't.
26/11/2012 at 19:03
Did 22.52 after 3 months running and I know 3 minutes is tough but I'm allowing for knowing the course and increasing my training intensity.

It is going to be difficult.
26/11/2012 at 21:02

Yes the 22.52 was at the Poole Park Run and I went off so slowly because I was chatting to a friend. Could probably take off 30 seconds with more conviction in my run.

 

 

 

 

 

 

 

 

 

 

 

 

 

29/11/2012 at 22:27

1st part of sub 20 min 5k done.

4x1k interval run.

Varying between 4.20 - 4.30 min per k with 3-5 min rest between each k.

29/11/2012 at 22:53

That's fairly low intesity for a sub 20 5k. (which is good at this point in your running).

6 X 1k @ 3:45 with 90 secs recovery would be better. (as an example)

You're only starting out I know but just to show what a sub 20 5ker would be doing.  You should aim for your k reps to be 4 mins with 2 mins recovery.

Do you run the parkrun weekly? Doing so would help you reach your goal. Or at least get a few more parkruns under your belt.

Progress at this stage should feel like it's comming on in leaps and bounds. Don't fret if you don't go sub 20 in three months, that really is a big ask. It may take you 2 years but that doesn't mean that that is the end of your potential. It's just that you should really aim lower to begin with simply to avoid injury. If you over stretch yourself now you may set yourself back more than 3 months, so do take it easy.

30/11/2012 at 14:32
Great post thanks.
06/01/2013 at 08:35
Ran Poole Parkrun yesterday and ran a new PB of 22.30.
08/01/2013 at 22:25

Upping my mileage to 35k+ per week with 1 or 2 interval training sessions on top. Need to do this training for a few weeks to improve my endurance. I didn't run much over the holidays. I've run 13k so far this week and I will run 10k tomorrow.

I can run a sub 6 minute mile which according to the McMillan Calculator equals a 20:25 5k which I'm 2 minutes off.

So IMO my general fitness need to improve and my weekly mileage must increase with quality runs included.

After a few weeks training I will run another parkrun and see if there is any improvement.

Anyway, let's see how it goes. Enjoying the journey.

J1M
09/01/2013 at 07:26
Tony,

See attached training schedule

http://www.209events.com/file/251.pdf

I followed the sub 18 plan but couldn't do the days with 2 runs per day due to work etc. also missed the odd session due to work or pub.

Managed to get my 5k down from around 23 mins to under 21 mins.

Hope that helps.
J1M
03/03/2013 at 00:42
Combination of weight training, ab workouts, hill and interval training had produced a 5k PB of 21.10 at the Poole Parkrun. Sub 20 min 5k getting closer.
03/03/2013 at 20:26
Nice one tony.
08/03/2013 at 16:01
4.71 mile run. Slow mile warm up.
3x1 mile repeats with 2/3 mins rest between each mile.
Mile times below -

6:50
7:00
7:24

First time I've done this form of training. Might be a while before I do it again. Intense!
Next few weeks I'm going to continue the weight training and up my weekly mileage.
08/03/2013 at 16:03

Good stuff Tonester, let us know how you get on ....... do you have any kind of long slow run in your training?

 

08/03/2013 at 18:22

Hi Tony,

Good luck with your challenge.

I started running last January to lose some weight and improve my fitness, but only did my first Park run in the June - coming in at 22:06, followed by 20:50 a few wees later.

I was training to run the Liverpol Marathon in the October, so I gave Parkruns a bit of a miss for a while, but came back to them in November and had by the end of the year had run 20:26, 20:37, 20:15 and then out of nowhere came a 19:51!  All of that was really on the back of a long run each week and everything else easy, more about getting used to regular Parkruns.  I've had a couple of 19:45s since, but not done a park run for about a month.

I have since done interval sessions each week for 4 weeks and had tempo finishes to my recent longs runs, so I'm hoping for another decent PB in tomorrow's Parkrun.

Hope this proves you can do it Tony, keep working at it!!

19/03/2013 at 21:52
David Falconer 3 wrote (see)

Good stuff Tonester, let us know how you get on ....... do you have any kind of long slow run in your training?

Every weekend. I tend to post the quality sessions because they are the most painful'

 

 

Martin King 8 wrote (see)

Hi Tony,

Good luck with your challenge.

I started running last January to lose some weight and improve my fitness, but only did my first Park run in the June - coming in at 22:06, followed by 20:50 a few wees later.

I was training to run the Liverpol Marathon in the October, so I gave Parkruns a bit of a miss for a while, but came back to them in November and had by the end of the year had run 20:26, 20:37, 20:15 and then out of nowhere came a 19:51!  All of that was really on the back of a long run each week and everything else easy, more about getting used to regular Parkruns.  I've had a couple of 19:45s since, but not done a park run for about a month.

I have since done interval sessions each week for 4 weeks and had tempo finishes to my recent longs runs, so I'm hoping for another decent PB in tomorrow's Parkrun.

Hope this proves you can do it Tony, keep working at it!!

I enjoy the speedwork which I only do once or twice a week and I am looking to increase my mileage to 25 - 30 miles per week.

 

Edited: 19/03/2013 at 21:53
19/03/2013 at 21:53

Thanks for the posts David and Martin. 

19/03/2013 at 21:55
Tom Rendell wrote (see)
Nice one tony.

Thanks Tom

19/03/2013 at 21:58

I would like to say that marigold is an inspiration too. I follow him on twitter and his training for the London marathon is immense.

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