Question about building a proper base...

lorierin22

I plan on starting a 5K training program to increase my speed in about 4 weeks, hopefully to end with a 5K that I would like to PR on. The training plan includes a long run that taps out at 8miles, speedwork (in the form of hills and track), tempos and easy runs.

What would be a good base of weekly miles to settle in on before I start this program and is 4 weeks enough time? I did a running streak where I ran everyday in December and had a slight overuse injury so my running has been haphazard at best since Jan.1. I run 2 maybe 3x a week (2-4 miles each time) and haven't done a long run since the middle of January. I am injury free now.

lcyama

i am not an expert, but i have been training for and running 5Ks for the last two years (prior to that i was not a runner at all.) last summer when i ran a race every week, i did not improve, but since last fall when was racing about every four weeks, i have PR'd almost every time. i am not super fast or anything, but i have been seeing consistent improvement.

you sound like you already have a good base if you were running every day in december. when i come back from a break, i start with 8 total weekly miles (3mi easy + 2mi easy + 3mi easy). if you're beyond that, then just start where you are!

for 5K training, i did 3 runs a week, including one 3-4 miles easy, one long 4-6 miles easy, and one speedwork (tempo, hills, or intervals). i didn't do a long run of 8 miles until i was training for a 10K. what helped my 5K speed was the speedwork and long run.

CarsonRuns

Based on where you are right now, you don't need a plan with all that speed in it. You need base mileage.

Work up to consistently running 5 to 6 times per week.
Do a long run every week of up to 10 miles.
Do 20 minutes of tempo once a week (at your LT pace, about the pace you can RACE for an hour).
Get your mileage into the 25 to 35 mile per week range.

Once you are in that range consistently for 3 to 5 months, then you can add additional speed work. Do be aware though, speed work is not designed to give you big gains in a 5K. It is to optimize the fitness that you already have from running all those nice, easy, slow, aerobic base mileage. A good 4 week speed program may make a difference of 15 to 30 seconds over a 5K (less if you are already fast).

rduhlir

So another quick question about a good base. I have seen that some people still do a download week once a month, and was wondering how much people cut during that week. Is it 25%, 50%? I am currently in a training cycle, but once that ends (next month) I will be settling into a rotating base of 25-28 mpw and would like to incorporate a good low milage/recovery week. Just wondering peoples' opinions. Thanks for the tips.

CarsonRuns

So another quick question about a good base. I have seen that some people still do a download week once a month, and was wondering how much people cut during that week. Is it 25%, 50%? I am currently in a training cycle, but once that ends (next month) I will be settling into a rotating base of 25-28 mpw and would like to incorporate a good low milage/recovery week. Just wondering peoples' opinions. Thanks for the tips.

I'd say between 10 and 25 percent.

lorierin22

Thanks for the replies. Thanks for your advice Carson...I was afraid you were going to say that. I may have to wait a few weeks to get into that 25-30 mpw zone. I can only get in 3 miles during my lunch break and I get home after dark (in a not so nice neighborhood) but I should be able to get in some afternoon miles after the time change in just a few weeks. Looks like I will be running 6x/week to get close for the meantime. According to theory, my 5K pace should pick up just from all of the extra miles, right?

I currently run on my lunch break so 3 miles is about the most I can get during that time and we have a 5k course mapped out so I try to run it backwards sometimes for more variety, but it is pretty much the same loop. Will all of my shorter runs being about 3 miles be ok or do I need to switch it up and run 2 sometimes and 4 or 5 sometimes?

Also...what would you consider an easy run? Today I just got back from 3 miles. My pace was approx 10:30 and I was able to talk with the person I was running with, but there was definitely more effort being put forth than I would normally do on a long run. In my most recent 5K my pace was 9:45ish.

Sorry for all of the questions. I've been running about 2 years, but never consistently (except when training for a half--and sometimes not even then.) However, now I would like to improve and actually learn about running so I'm not just running in vain.

CarsonRuns

According to theory, my 5K pace should pick up just from all of the extra miles, right?

Yes, absolutely.

Will all of my shorter runs being about 3 miles be ok or do I need to switch it up and run 2 sometimes and 4 or 5 sometimes?

I would think in terms of time right now. Try to get those weekday runs to around 45 to 60 minutes. Maybe one day per week, go 75. The long run on the weekend should eventually be between 90 and 120 minutes.

Also...what would you consider an easy run? Today I just got back from 3 miles. My pace was approx 10:30 and I was able to talk with the person I was running with, but there was definitely more effort being put forth than I would normally do on a long run. In my most recent 5K my pace was 9:45ish.

That was an easy run. Easy runs should be done at a comfortable, conversational pace. Use McMillan's calculator to determine your training paces.

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

lorierin22

Thanks Carson! The running calculator was exactly what I was looking for. Looks like my run yesterday was classified as "steady state" which I fear most of my shorter runs are. I will try to play around with varying paces: easy, ss, and tempos. Pacing is not my strong suit.

I have a lot of 5Ks lined up over the next few months, mostly just because they are fun and I support the charities (and some of them I have free entries)...but I know better than to expect immediate improvement. Sure would be nice to gain about 30 seconds to a minute by the end of May though I'm also hoping this will set me up to enter into training for my halfs in September and October a lot stronger!

lorierin22

Just a follow up...I'm only up to about 16-17 miles per week so far, but I will continue adding miles as the time changes next week. Somehow I have already shredded my 5K PR from last April. My PR was 29:23 and on Saturday I came in at 28:18!! It was a small race with no chip timing and I had to walk the first several seconds just because I was in the middle of trying to get my garmin signal when they shouted go! I couldn't believe it!!

Thanks for everyone's help! I can't wait to see if adding all of the miles will actually get me below 28 minutes...that was my long term 5K goal (like I would have been ok if it had taken me years to reach it!!) :happy:

I have a while before my next half (September) and I really hope I can come in at under 2:30 on that as well!

CarsonRuns

Just a follow up...I'm only up to about 16-17 miles per week so far, but I will continue adding miles as the time changes next week. Somehow I have already shredded my 5K PR from last April. My PR was 29:23 and on Saturday I came in at 28:18!! It was a small race with no chip timing and I had to walk the first several seconds just because I was in the middle of trying to get my garmin signal when they shouted go! I couldn't believe it!!

Thanks for everyone's help! I can't wait to see if adding all of the miles will actually get me below 28 minutes...that was my long term 5K goal (like I would have been ok if it had taken me years to reach it!!) :happy:

I have a while before my next half (September) and I really hope I can come in at under 2:30 on that as well!

Big thumbs up!

You will obliterate 28 minutes by the end of this year, likely by the end of summer, if you continue to build mileage consistently.