Sub 20 minute 5K

GaryRussell123456

I'm currently training to do this. I don't even know if it's possible, but I'm training hard (40 miles per week). 9 months ago I couldn't even run to catch a bus.

Anyone else out there with this goal or already achieved it? I would love to hear about your experiences.

CarsonRuns

What is your 5K time now?

My first 5K was in 2005. I ran 29:xx. That was on 12 to 15 miles per week. I made rapid improvements when I upped my mileage. 40 miles per week got me into the 23s. There is a HUGE difference between 23s and sub 20. It requires a lot more mileage and you have to have a balanced training program that includes tempo runs, interval/fartlek sessions and an LSD. My last 5K I ran in 19:36 on a very hilly course (probably 19:20s shape on a flat course right now). My training consists of 55 to low 70 miles per week with all of the above elements incorporated. If you are interested in details, there is a link to my training log on my profile.

With all that being said, setting a goal of a specific time is all well and good, but you can't just pick an arbitrary time and run your workouts to that pace in hopes that you'll get there. You should run your workouts at the paces prescribed based on your current level of fitness. This is how you improve. Plug your latest race time into the McMillian running calculator. That will tell you what pace your workouts should be.

http://www.mcmillanrunning.com/index.php/calcUsage/calculate

GaryRussell123456

PB is 22:36 about a month ago http://www.dailymile.com/people/GaryR9/entries/15140722

My training is pretty unstructured. I used to do most of my training on a treadmill, but just lately most of it outside and I can see from that calculator that the pace is too slow. Looks like I will need to set myself a plan. My ultimate goal is sub 20, I know it won't be my next race. The great thing about 5K is there is a free local timed run every Saturday so I can try for a new PB whenever I feel ready.

CarsonRuns

PB is 22:36 about a month ago http://www.dailymile.com/people/GaryR9/entries/15140722

My training is pretty unstructured. I used to do most of my training on a treadmill, but just lately most of it outside and I can see from that calculator that the pace is too slow. Looks like I will need to set myself a plan. My ultimate goal is sub 20, I know it won't be my next race. The great thing about 5K is there is a free local timed run every Saturday so I can try for a new PB whenever I feel ready.

I looked at your profile and I see that you are a Masters runner like me. I think that McMillan has the easy and recovery run pace too fast for Masters runners, especially for me. Most of my easy runs are in the 9:00 to 9:45 range and my recovery runs are in the 9:45 to 10:15 range. My workouts are right on the paces there.

There is no harm in doing the easy runs slower. You are building aerobic base on those runs and you are getting that benefit at a slower pace too. The risk with running the too fast is that you won't be fresh for the hard workouts and also the every present risk of injury.

For a point of reference, it has taken me about 2.5 years to go from 22:22 (close to your current PR) to sub 20 and that is with running a lot of miles. It can be done, just don't rush it. The worst thing would be to get hurt pushing it too hard and have to take time off.

GaryRussell123456

Would a good plan for now be to just concentrate on increasing mileage to around 60 and not worry too much about the pace? Would I see a lot of benefit from this?

scottb81

Mileage with the occasional tempo run got me close to sub 20 in 1 year (started running again in Feb 11). I ran 20:10 in March with the preceeding 3 months averaging around 70 miles per week. I did no speed work and did just a few tempo runs. I used the McMillan pace calculator and ran the paces given. I ran 2 x 90 minute runs, 1 x 2 hr run, 2x 60 min runs, 1 x 60 to 180 min run, and 1 x rest day a week. I also ran doubles 2 to 4 times a week depending on how I felt. I ran two weeks high mileage and each third week cut back to around 55 to 60. I am a masters runner, 52 years old.

Lately I have cut the mileage back to around 60 and added weekly speedwork and tempo runs to try and get below 20 this summer.

CarsonRuns

Would a good plan for now be to just concentrate on increasing mileage to around 60 and not worry too much about the pace? Would I see a lot of benefit from this?

Yes, building that base to 60 would provide a huge benefit. Keep in mind, that you don't have to do all of it at easy pace. You can throw in 20 minutes of tempo once per week. Toss in 8x100m strides at the end of a run once per week and do some fartlek stuff too. Like 4x3:00@10K pace with 3:00 recovery. Maybe alternate fartlek one week, tempo the other. Also, get the long run up to 2 hours duration. That should all be done at east pace for now. You get the benefit from the LSD run after 90 minutes.

GaryRussell123456

Would a good plan for now be to just concentrate on increasing mileage to around 60 and not worry too much about the pace? Would I see a lot of benefit from this?

Yes, building that base to 60 would provide a huge benefit. Keep in mind, that you don't have to do all of it at easy pace. You can throw in 20 minutes of tempo once per week. Toss in 8x100m strides at the end of a run once per week and do some fartlek stuff too. Like 4x3:00@10K pace with 3:00 recovery. Maybe alternate fartlek one week, tempo the other. Also, get the long run up to 2 hours duration. That should all be done at east pace for now. You get the benefit from the LSD run after 90 minutes.

I will do this. Just been looking at your training log. Very impressive half and full marathon times. Personally I'm too scared to run a marathon in case the years of bad living catch up with me. I know I cannot race a marathon, but I can race a 5K. In my local Parkrun I can place in my age group with sub 20 minute 5K, never in a marathon.

CarsonRuns

Would a good plan for now be to just concentrate on increasing mileage to around 60 and not worry too much about the pace? Would I see a lot of benefit from this?

Yes, building that base to 60 would provide a huge benefit. Keep in mind, that you don't have to do all of it at easy pace. You can throw in 20 minutes of tempo once per week. Toss in 8x100m strides at the end of a run once per week and do some fartlek stuff too. Like 4x3:00@10K pace with 3:00 recovery. Maybe alternate fartlek one week, tempo the other. Also, get the long run up to 2 hours duration. That should all be done at east pace for now. You get the benefit from the LSD run after 90 minutes.

I will do this. Just been looking at your training log. Very impressive half and full marathon times. Personally I'm too scared to run a marathon in case the years of bad living catch up with me. I know I cannot race a marathon, but I can race a 5K. In my local Parkrun I can place in my age group with sub 20 minute 5K, never in a marathon.

Thanks. It's been a lot of hard work, that's for sure. Everything this year is for the goal of qualifying for Boston. I am running Baystate Marathon in Lowell, MA this October. I have to run better than 3:15 to qualify. Seems like a huge jump but all my other race times demonstrate that I should be able to get there. We'll see.

creature275

yea that not too hard when your thinking about it from an athletes point of view, 5k is what 3.1 miles right so even at something as slow as a 6:30 pace gets the job done with that, I run one mile in 5:12 so im assuming I could crank that out in about 18 minutes or so but ive never timed 3.1 miles always either 1 - 3 - 5 - 10 - or 13.1 point is just train up and you should knock that out just fine

Di3012

PB is 22:36 about a month ago http://www.dailymile.com/people/GaryR9/entries/15140722

My training is pretty unstructured. I used to do most of my training on a treadmill, but just lately most of it outside and I can see from that calculator that the pace is too slow. Looks like I will need to set myself a plan. My ultimate goal is sub 20, I know it won't be my next race. The great thing about 5K is there is a free local timed run every Saturday so I can try for a new PB whenever I feel ready.

Hi Gary, I am thinking you are talking about the Parkrun events there?

GaryRussell123456

PB is 22:36 about a month ago http://www.dailymile.com/people/GaryR9/entries/15140722

My training is pretty unstructured. I used to do most of my training on a treadmill, but just lately most of it outside and I can see from that calculator that the pace is too slow. Looks like I will need to set myself a plan. My ultimate goal is sub 20, I know it won't be my next race. The great thing about 5K is there is a free local timed run every Saturday so I can try for a new PB whenever I feel ready.

Hi Gary, I am thinking you are talking about the Parkrun events there?

Yes, Brueton Parkrun, Solihull is my local Parkrun.

Di3012

PB is 22:36 about a month ago http://www.dailymile.com/people/GaryR9/entries/15140722

My training is pretty unstructured. I used to do most of my training on a treadmill, but just lately most of it outside and I can see from that calculator that the pace is too slow. Looks like I will need to set myself a plan. My ultimate goal is sub 20, I know it won't be my next race. The great thing about 5K is there is a free local timed run every Saturday so I can try for a new PB whenever I feel ready.

Hi Gary, I am thinking you are talking about the Parkrun events there?

Yes, Brueton Parkrun, Solihull is my local Parkrun.

I run Parkruns too in the London area. Brilliantly organised events they are, I love them.

CarsonRuns

yea that not too hard when your thinking about it from an athletes point of view, 5k is what 3.1 miles right so even at something as slow as a 6:30 pace gets the job done with that, I run one mile in 5:12 so im assuming I could crank that out in about 18 minutes or so but ive never timed 3.1 miles always either 1 - 3 - 5 - 10 - or 13.1 point is just train up and you should knock that out just fine

<sarcasm>Yeah, it's a piece of cake. That's why almost everyone who runs a 5K comes in under 20 minutes. </sarcasm>

arc918

yea that not too hard when your thinking about it from an athletes point of view, 5k is what 3.1 miles right so even at something as slow as a 6:30 pace gets the job done with that, I run one mile in 5:12 so im assuming I could crank that out in about 18 minutes or so but ive never timed 3.1 miles always either 1 - 3 - 5 - 10 - or 13.1 point is just train up and you should knock that out just fine

<sarcasm>Yeah, it's a piece of cake. That's why almost everyone who runs a 5K comes in under 20 minutes. </sarcasm>

Can't argue with sound logic...

arc918

As far as going under 20, I did it once. Not sure if I'll get there again or not.

I think you have to up the mileage and see where you land. Don't be afraid to try some longer stuff. My favorite distance is 13.1 hands down.

Trail_Addict

You're gonna find the path varies for everyone.

I started running all over again last June while trying to drop 25 lbs and having not exercised in over a year.

In 6 months I put in a 20:12. I didn't follow a training plan, but just tried to keep a balance between hilly, Long, and tempo runs... averaging 20-25 miles per week. My longest run leading up to that was in the 17-18 mile range (training for a Half).

Like others have suggested (to which I totally agree), you gotta keep building up that long run, and implement speedwork. Running hills will certainly help you get that speed up.

I'm going to find out on the 10th if I can get below 20, even though I haven't done any real speedwork in months.

Good luck!

BrianSharpe

I'd be ecstatic if I could go sub 25 min on a 5K!

vigilante405

You are readying for a marathon, not a mere 5K.

BrianSharpe

You are readying for a marathon, not a mere 5K.

Mere 5K????:laugh: :laugh: :laugh:

I know some insanely talented runners (a couple of whom qualified for Boston) that will tell you a fast 5K is a very hard race......

Trail_Addict

You are readying for a marathon, not a mere 5K.

Mere 5K????:laugh: :laugh: :laugh:

I know some insanely talented runners (a couple of whom qualified for Boston) that will tell you a fast 5K is a very hard race......

It takes guts to run a hard 5K! I know a lot of veteran runners who stay away from them because that all-out effort is so brutal.

ThickMcRunFast

I did it for the first time last year in a Turkey Trot, but I had just come off training for a 3:18 marathon... so take this how you will. I didn't actually train for the 5k, just continued my marathon training. The previous turkey trot I had run a 21:26, and in that year I added hill repeats once a week, along with one long run, an easy run, and a tempo or speed run. I was up to running 3 6-min miles, with half mile jogs in between as my top speed run before the race. It kind of sucked.

arc918

A well raced 5K is wall to wall pain. 95% of max heart rate = OUCH!

Topsking2010

bump

cls_333

Haven't ran sub 20 since high school, but I'm training harder than ever, lost some weight, sounds like a great goal to me! There is an article in Running Times (June) about PR'ing for 5Ks after training for & racing a marathon. Sounds like the more miles the better!

fosnanna

Bump

GaryRussell123456

I haven't mentioned it before, but of course my weight has got to be a big factor. I am currently 166 lbs, but would like to be 161. That's a good weight at 6 ft for a runner right? I was 276 lbs 18 months ago!

scottb81

I haven't mentioned it before, but of course my weight has got to be a big factor. I am currently 166 lbs, but would like to be 161. That's a good weight at 6 ft for a runner right? I was 276 lbs 18 months ago!

That's a great weight loss. I am 6 ft and 176 lbs. Ideal weight is going to be a little different for different people. Probably a good place to start is by checking your bodyfat % and try to get it somewhere between 5 to 10%. Then you just have to rely on experience to find out what weight you race best at. I would imagine that at 6 ft and 166 lbs you are in the ballpark of ideal racing weight now.

GaryRussell123456

I haven't mentioned it before, but of course my weight has got to be a big factor. I am currently 166 lbs, but would like to be 161. That's a good weight at 6 ft for a runner right? I was 276 lbs 18 months ago!

That's a great weight loss. I am 6 ft and 176 lbs. Ideal weight is going to be a little different for different people. Probably a good place to start is by checking your bodyfat % and try to get it somewhere between 5 to 10%. Then you just have to rely on experience to find out what weight you race best at. I would imagine that at 6 ft and 166 lbs you are in the ballpark of ideal racing weight now.

I bought an Omron BF measurer recently. I'm not sure how accurate it is, but it reads around 14.5%. I lost the bulk of the weight on weight watchers, but I think that towards the end the calories were too low and I lost too much lean body mass which I'm trying to restore.

CarsonRuns

You are readying for a marathon, not a mere 5K.

Mere 5K????:laugh: :laugh: :laugh:

I know some insanely talented runners (a couple of whom qualified for Boston) that will tell you a fast 5K is a very hard race......

Exactly. There is no race pain like 5K pain.

Yeah, if you are just talking about being able to cover the distance, it might be a "mere" 5K, but to race it well, you have to put in nearly the same mileage as for marathon training.

dane11235813

yea that not too hard when your thinking about it from an athletes point of view, 5k is what 3.1 miles right so even at something as slow as a 6:30 pace gets the job done with that, I run one mile in 5:12 so im assuming I could crank that out in about 18 minutes or so but ive never timed 3.1 miles always either 1 - 3 - 5 - 10 - or 13.1 point is just train up and you should knock that out just fine

thanks Superman. now tell us again about the time you stopped the earth from rotating and saved us all.