Calling all runners!! I have a question!!

emilydmac

Hi everyone- for those of you runners out there, I am training for a triathlon and have a question:
To be competitive in my age division I need to run a 5k in ~20 minutes which is a 6.5 min mile.
Now my question is, is that even feasible or is it a breakneck speed??

And- what is your recommendation on how to train for it, should I either
A) do a 5k run/walk until I can run the whole thing and after that work on speed
or should I
run short distances of the 6.5 min mile pace and slowly build up to be able to run the whole distance at that speed?

Thank you everyone, this is a huge help!!!

emilydmac

Bump? Please? Anyone?

Di3012

Hi everyone- for those of you runners out there, I am training for a triathlon and have a question:
To be competitive in my age division I need to run a 5k in ~20 minutes which is a 6.5 min mile.
Now my question is, is that even feasible or is it a breakneck speed??

And- what is your recommendation on how to train for it, should I either
A) do a 5k run/walk until I can run the whole thing and after that work on speed
or should I
run short distances of the 6.5 min mile pace and slowly build up to be able to run the whole distance at that speed?

Thank you everyone, this is a huge help!!!

It is feasible, it is speedy however. What sort of time do you have at the moment?

sarafil

what time are you running a mile now?

emilydmac

I have just started training but am running about a 10min mile.

KYMUSE

Hal Higdon has an incredible training program for runners. I

I prefer Jeff Galloway

http://www.jeffgalloway.com/

cjp87

Hi everyone- for those of you runners out there, I am training for a triathlon and have a question:
To be competitive in my age division I need to run a 5k in ~20 minutes which is a 6.5 min mile.
Now my question is, is that even feasible or is it a breakneck speed??

And- what is your recommendation on how to train for it, should I either
A) do a 5k run/walk until I can run the whole thing and after that work on speed
or should I
run short distances of the 6.5 min mile pace and slowly build up to be able to run the whole distance at that speed?

Thank you everyone, this is a huge help!!!

A & B! Interval training and speed work are just as important as long distance endurance runs, having both is also a way to not get bored with just running the same route every day too . Sub 7min miles are very do-able, especially for that distance but I normally don't worry about being competitive with anyone but myself. Each race I set a goal for a new personal record and try to race old me, give it a try for a couple 5 or even 10ks and you'll be the fastest in your age group in no time! ...just my opinion but I hope this helps and i wish you the best of luck!

LorinaLynn

I'd work on intervals first until you have the endurance to do the distance, then work on speed. A 6.5 min mile is crazy fast... that's 9 miles an hour.

After a year of running, I can maintain that pace for at least a half mile (or at least I could until I got a stress fracture) but I'm also a lot older than you and wasn't training for speed until recently.

It's feasible, but don't be devastated if you fall short. Not everyone is capable of running that fast, especially for that distance.

ansonrinesmith

B

SassyCalyGirl

check out Hal Higdon for a training schedule.

junyr

Get of facebook and look up the page "The couch to 5k program" then maybe "the bridge to 10k". Good info there for beginner runners.

sixisCHANGEDjk

Good info! Runnersworld.com has a 'Smart Coach' that will help with a training plan as well.

alexandria412

Something to remember is that your 10-minute mile will feel a lot harder after swimming and biking.

This tri sounds really intense. I'm planning to do my first one this summer, but it's a lot more laid back that that.

mommymegz

I am not sure how most people do it but I heard that you are supposed to practice at the speed that you want to compete...I started out just running .25 at the time I wanted and added more distance every couple days

DestinyDarbi

I got tired just thinking about a 6.5 minute mile.. lol But it is possible, and you can do it! I think the answer is both A and B. Train your body to run longer distances, and train it to run faster at shorter distances. Before long.. those longer distances will seem like shorter ones! Best of luck!! :flowerforyou:

nolakris

Have you done Couch to 5K? My husband did it and now runs a 5k in about 29 minutes. He's now trying to increase speed, so he's using C25K again, only now he's doing the running segments at a much faster rate, then walks/slower runs the walk segments, the kicks it up to a fast speed again for the next running portion. It's working for him. Also, if you are running on a treadmill, put the incline up to 1-3% incline. It helps to mimic running outdoors.

junyr

Have you done Couch to 5K? My husband did it and now runs a 5k in about 29 minutes. He's now trying to increase speed, so he's using C25K again, only now he's doing the running segments at a much faster rate, then walks/slower runs the walk segments, the kicks it up to a fast speed again for the next running portion. It's working for him. Also, if you are running on a treadmill, put the incline up to 1-3% incline. It helps to mimic running outdoors.

I was curious about this as well a little while back. I asked the question on a couple of different websites, including the C25k facebook page. They all said that increasing distance endurance will help with the shorter distance speed runs too.

Once my calf feels better I'm looking at mixing up long runs along with shorter faster run days. Not necessarily intervals in one session, but a day of endurance and a day of "faster than normal" running.

keldawm

Did my first tri last summer. I had done 9 min miles in 5k races with no problem. I did my 5k in the tri in 32 minutes. After the swim and bike ride my legs were so tired. I really focused on getting the best time I could on the bike. Make sure you are doing bricks for your training that way you know how you will feel after the bike.

imitedlay7

My advice would be to focus on completing the event for the first time and not worrying about placing or winning. Be happy with your accomplishment and focus on your own PR which will get better the more you train. You need to be able to run the distance first, before you work on speed. Once you are comfortable with the distance you can then push yourself with speed.

xsmilexforxmex

Interval training I would think... Work on completing the distance but in intervals alternate between a faster speed and a comfortable speed...

knowkeys

I can run an half marathon in 150 mins, 13.1 miles in 2.5 hours = 5.24 mph.

My fastest speed for 10k (6 miles) = 55 min = 6.6 mph

This is not a fast speed. In the region of 10-12 mins per mile.

I have friends who can complete a half marathon in 110 mins = 7.5 mph.

You need speed and endurance. I am trying to improve my speed.

I run 30 secs as fast as possible / 2 min recovery walk x 4 reps twice a week. And 1 long walk/run.
The fast pace should make you out of breath but not gasping for breath.
This can increase as you go along.

e.g.

Week 1 - 30 secs/2min x 4
Week 2 - 30 secs/90 secs x 4
Week 3 - 45 secs / 90 secs x 5
Week 4 - 45 secs / 60 secs x 6
Week 5 - 60 secs/60 secs x 5
Week 6 - 60 secs/45 secs x 6
Week 7 - 90 secs/30 secs x 4
Week 8 - Constant pace. - 15 mins - 1 min break - 15 mins.

This should eventually add up about 30 mins per run which is a good target time for a 5K.

The long run helps to build endurance, start at 30 mins and build to 60 mins - comfortable pace.

The swimming and cycling can be on alternative days.

The plan should be to suit yourself.

I am currently rebuilding my speed from shuffling to jog and am aiming for PB's in 10k races in April and May and a half Marathon in May.

Good luck with the training and let us everyone know how you are getting on.

rybo

How long do you have until the tri?
Dropping from a 10 min mile to a 6.5 is a giant gap. Granted when you are newer to running is when you typically make the biggest gains, but there is no gauruntee of ever reaching that speed. A lot will have to do with your genetics.

I wouldn't worry a ton about doing "Speed" work until you build up a base that will allow you to get the most from it. For now I would run and get a base, take a few runs longer & slower, take a few & push it harder (tempo) Trying to do speed work before having a base is a waste of time in my opinion.

ebaymommy

How long do you have until the tri?
Dropping from a 10 min mile to a 6.5 is a giant gap. Granted when you are newer to running is when you typically make the biggest gains, but there is no gauruntee of ever reaching that speed. A lot will have to do with your genetics.

I wouldn't worry a ton about doing "Speed" work until you build up a base that will allow you to get the most from it. For now I would run and get a base, take a few runs longer & slower, take a few & push it harder (tempo) Trying to do speed work before having a base is a waste of time in my opinion.

ITA with this!

I'm not a naturally fast runner. 10 minute miles were always a comfortable spot for me. I've been working on my running for several years and I've gotten down to where I can do a 5K in about 22-24min (8:00 mile or just under). 6:30 mile is really, really fast.

And like rybo said, if you push yourself for speed without a good base you are going to waste your time and probably get hurt.

ShaeDetermined

People are being very diplomatic saying it's "doable".
Yes ofcourse it's doable, but is it feasible for you to run your first 5k at a 6:30 pace? I'd venture to say probably not.

Forget the masses, and compete with yourself.

First you need to build up to run a solid 5k.
Then add interval training and work on your speed.

Good luck, and careful how you set your goals!

mirgss

Ditto on building up first. I've been a runner since 2007 and I can still barely run less than a 10 minute mile. My best 5k time is about 29:30.

Also ditto on not worrying about placing. It's all for fun anyway!

6.5 minute mile is doable, but is very fast. Depending on when your event is, it's probably not reasonable to try for a time like that - you will be more likely to hurt yourself.

Just have fun!

grinch031

I would say in the short term, NO WAY!

Let me give you my background.

I started running long distance about 4 years ago at age 27. 2 Fulls, 4 Halfs, and a couple of shorter runs under my belt now. When I first started running long distance, I could run a mile in about 6 minutes right off the couch because I was already physically fit from being athletic all my life. However my pace would drop dramatically as I added more distance to the runs.

Currently I can run a 5K in probably 21 minutes, 10k in 45 minutes, Half in 1:38 and Full in 3:55 (although i think i can really improve this one).

So going for 5K in 20 minutes from where you are currently at is too ambitious as a short term goal. If you work really hard and have decent genetics, you might be able to hit it further down the road.