Need advice on 5km <20min

9 messages
11/09/2013 at 19:49

Hello all,


I've been currently training a few months to shape up my physical condition. I'm currently aiming for running a 5km under 20 minutes. I realize it is a hard goal. But I'm motivated to do the neccessary for it.

My minimum heart beat was 64 and my max is based on my age, 198. So I calculated I had to train between 130-138 to have the best and fastest results. Every training includes around 1 hour wich I do every day.
My V02 max is 54 wich is not good but not bad either.

My current training program includes:


Monday: heart rate 130-138

Thursday: heart rate 140-150

Wednesday: Introduction interval training. (15min warm-up,(30min) every 5min sprint for 20 seconds then reduce the heart rate to 130-138)

Tuesday: heart rate 130-138

Friday: heart rate 130-138

Saturday: heart rate 130-138

Sunday: Rest day

Every Tuesday includes a 5km race wich offers me the opportunity to see my results of training.

When I started running, I have done my 5km in 31:34min. Wich was kinda bad.
Last week I achieved 24:46 on the same 5km. I'm still trying to find any tips and hints wich can improve me even more.

I'm still unexperienced in Running so I hope you guys can help me out


11/09/2013 at 20:34

Join a club, get some speed and tempo reps done under the view of an EA Accredited coach.


11/09/2013 at 20:52

If I had the possibility for it I would but sadly I cannot


Thats the reason i'm asking here for advice

11/09/2013 at 21:23

Id forget heart rate which will change as you get fitter and just run at an easy comfortable pace most of the time .

1 hour is a day is quite a bit and seems to be working for you so far so I be inclined to keep doing what your doing and maybe  every other week  run a parkrun as your speedwork or add in some 400m laps of a track say maybe 4 reps to start and build up to 10 at your current 5k pace with 100m or so recoveries after each one at a very very slow jog.You could run the parkrun 1 week and do 400ms the next as a race every week is maybe too much.

Edited: 11/09/2013 at 21:29
11/09/2013 at 21:35

Funny Lesley should say that. My first thought was forget about heart rates and just get out there and run.  I agree with him.

11/09/2013 at 21:40

It was the 25 minute threshold runs that made the difference in my 5K speed, I ran them once a week at about 10-15 seconds slower (per mile) than my 5K race pace - which is about all out for training pace, I can't run anywhere near as fast outside a race.  Well, that and the fact that I improved my aerobic fitness via long slow runs of 2-3 hours at least once a week.  Took me a year to get from 25:30 to 20:50 where I am now (though ony raced 3 5Ks this year to see improved times).

cougie    pirate
12/09/2013 at 11:44
Pointless using your HR as you've just used the 220-age thing as your max which isn't precise. It's like getting an expensive watch and setting it by the sun.

I'd just focus on running more miles at a conversational pace. Get the endurance in because 3 miles is a long way.

20 second sprints aren't long enough - you want to build to mile intervals - or at least half mile ones.

And if you're big boned - lose weight - that makes a big difference.
12/09/2013 at 18:23

Dont get too scientific.

If your purely focussed on 5 km I would suggest mixing 3 different types of running.

Long comfortable run. 5-7km

Threshold running - 3-4 km but faster than a sub 20 pace. i.e. 3.50/km

Fartlek training

Quality over quantity

13/09/2013 at 15:36

I just managed to hit the 20min goal doing more or less this. The weekly schedule always consisted of A long slow run at the weekend,+ a midweek tempo run + a midweek interval/speed session. I also made sure there was at least a day's active recovery or total rest  between these three sessions

I made a point of walking about 3-5k a day which helped my revcovery a lot, and threw in some swimming to cross train when I could (usu 1, or max 2 times per week).

I wouldnt try to go too fast too soon - Running calculators vary, but according to the one I use ( a race level (all out )5k in 24:57 5k suggests your 1k intervals would be best run at a pace of 4:45 per 1km. There is a range around that too based on the type of runner you are too. As this gets easier do another 5k timetrial  / race/parkrun and recalibrate according to whatever performance you achieve.

The main points for me were:

Build gradually// pay attention to recovery// make sure each run has a clear purpose

Edited: 13/09/2013 at 15:39

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