Sub 20 minute 5k - the straightforward way

Here's my straightforward plan to do a sub-20 minute 5k, not necessarily easy but certainly straightforward

any thoughts?

http://the5krunner.com/2011/08/22/5k-sub-20-minute-5k-running-and-training-plan/

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Running 5k Better

More: http://the5krunner.com

Goals:  /82% Age Graded 5k and an open water Triathlon.

ps you're right

a lot of that link reminds me of one of those generic RW training articles.

By that I mean that the overall logic is sound in places, but the overall premise isn't narrowed down enough.

You actually mention yourself that sub 20 is a wildly different achievement dependent on age/gender, yet you make no distinction of what shape you have to be in before undertaking your little 2-3month plan.

A man 18-39 in the 22-23min range already, with 6months running experience who does 20-25miles a week it'd probably work for.

For a 57year old woman who's 5 years in, does 30miles a week and has a pb of 27 mins it has no chance

@StevieG, yes that's true. Thank you for those comments. I was trying to help people who want direction and are competent runners. Few people have the benefit of personalised training plans or coaching, so i was trying to help there.

I do add caveats that you need to be able to run for an hour and another caveat that  if your current PB is 23-25 minutes then the plan is porobably too ambitious for you at present. So yes I agree it would not work for the 57 year old woman you mention who in reality will probably never get below 20 minutes...

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Running 5k Better

More: http://the5krunner.com

Goals:  /82% Age Graded 5k and an open water Triathlon.

I've been doing your 5k programme for the past 2 weeks and I'v found it to be very good, I wanted to change my usual routine up abit to avoid bordom, and also increase my speed abit so I googled for a sub 20 training plan and found your one, much fun so far. I wanna do a timed parkrun before the end of the year and see if I can get a sub 20.

My guess is that you've improved the article since you received the comments above.... as it seems pretty clear.

But the actual 4 part programme is not so easy to instantly get my head round.  Partly because I cannot think in 'seconds per km'  -  as I'm a miles person.

If I decide to do it, then I could spend some times working it all out.-  but if you're good at spreadsheets, you could create a  nice little tool where people input their max & rest heart rates, and the target time for their next 5K race.   As an output, the spreadsheet could give an actual schedule of training paces/times for each individual.

It would take you a few hours to do it - so that all depends on your own motivation for writing your blog/website.. but would save at least 30 minutes for each user and remove a big barrier for the uptake of your proposal (for me, I think it would take more than 30 mins to sit down and sort it all out).

I'm just coming off the back of a marathon, and looking to do something different for a while, so might have a go - although I might look to 10K first. 

Cheers

Jon & RunWales

thanks for the feedback. Always appreciated.

I made a few changes but not many (I thought my PS and PPSs were funny (?) but hey ho they're now numbered corporate bullet points...a bit more boring). I guess it depends on how you start reading it. I could have really condensed to a few paragraphs but then would have been criticised for making MANY mistakes hence the caveats and setting the scene. We Brits are a critical lot you know (me too).

Jon: I think you hit the nail on the head there. ie "change your routine". I think that is one of the best generic ways to improve as your body willotherwise get used to the same stimulus each time.

RunWales: yes point taken I once was a miles person but saw the light. But I take your point re uptake as we are all different. I haven't got time right now to do that but i think i will at some point