5k training to break 25 minutes
twatson4936
Posts: 121 Member
I've started training for my first 5k in several years. I have been running, just no races. I am 55 and have a goal of 25 minutes. I found an 8 week plan, but I modified it to a 14 week plan. I added weeks duplicating previous weeks except where the training increased mileage. This allows for a slower increase. I am running 5 days per week. Here is the plan for the remaining 8 weeks:
11-Feb 3 mi run 6 x 400 Rest 35 min tempo Rest 5 mi fast 70 min run
18-Feb 3 mi run 9 x 200 Rest 35 min tempo easy run Rest 5K Test
25-Feb 3 mi run 7 x 400 Rest 40 min tempo Rest 5 mi fast 75 min run
4-Mar 3 mi run 7 x 400 Rest 40 min tempo Rest 5 mi fast 75 min run
11-Mar 3 mi run 10 x 200 Rest 40 min tempo Rest 6 mi fast 85 min run
18-Mar 3 mi run 10 x 200 Rest 40 min tempo Rest 6 mi fast 85 min run
25-Mar 3 mi run 8 x 400 Rest 45 min tempo Rest 6 mi fast 90 min run
1-Apr 2 mi run 6 x 200 30 min tempo Rest Rest 5K Race - April 6
Mondays is just slow three miles
Tuesday is Intervals, I do the 400s at 7:09 pace and the 200s at 6:40 pace
Wednesday is rest, but I usually lift only working upper body
Thursday tempo run I warm up for 10 minutes then work up to 8:00 pace. I held this pace for 15 minutes last week
Friday is rest or upper body
Saturday is fast 5 miles. I did 5 miles last Friday in 44:25
Sunday is 60 - 90 minutes really slow
I just started week 6 of my 14 week plan. I skipped today because I felt a little tight. I am stretching to fix that. Tomorrow is 6x400 intervals
Wish me luck, I'll report my progress as I go.
11-Feb 3 mi run 6 x 400 Rest 35 min tempo Rest 5 mi fast 70 min run
18-Feb 3 mi run 9 x 200 Rest 35 min tempo easy run Rest 5K Test
25-Feb 3 mi run 7 x 400 Rest 40 min tempo Rest 5 mi fast 75 min run
4-Mar 3 mi run 7 x 400 Rest 40 min tempo Rest 5 mi fast 75 min run
11-Mar 3 mi run 10 x 200 Rest 40 min tempo Rest 6 mi fast 85 min run
18-Mar 3 mi run 10 x 200 Rest 40 min tempo Rest 6 mi fast 85 min run
25-Mar 3 mi run 8 x 400 Rest 45 min tempo Rest 6 mi fast 90 min run
1-Apr 2 mi run 6 x 200 30 min tempo Rest Rest 5K Race - April 6
Mondays is just slow three miles
Tuesday is Intervals, I do the 400s at 7:09 pace and the 200s at 6:40 pace
Wednesday is rest, but I usually lift only working upper body
Thursday tempo run I warm up for 10 minutes then work up to 8:00 pace. I held this pace for 15 minutes last week
Friday is rest or upper body
Saturday is fast 5 miles. I did 5 miles last Friday in 44:25
Sunday is 60 - 90 minutes really slow
I just started week 6 of my 14 week plan. I skipped today because I felt a little tight. I am stretching to fix that. Tomorrow is 6x400 intervals
Wish me luck, I'll report my progress as I go.
7
Replies
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I'm now a fun runner who has come out of "retirement" and have as one of my goals by summer 2019 to run a 10k at a 9 minute mile pace. So, we have something in common except that at age 63, I've got a few years on you. At my best, probably 15 years ago, my best 10kg was around 7:15/mile pace.
I think your plan is sensible and if you stick with it, you'll easily achieve your goal. I'll be privately cheering for you. Train smart and be safe.1 -
pierinifitness wrote: »I'm now a fun runner who has come out of "retirement" and have as one of my goals by summer 2019 to run a 10k at a 9 minute mile pace. So, we have something in common except that at age 63, I've got a few years on you. At my best, probably 15 years ago, my best 10kg was around 7:15/mile pace.
I think your plan is sensible and if you stick with it, you'll easily achieve your goal. I'll be privately cheering for you. Train smart and be safe.
Good luck to you too and thanks for the support.0 -
I'm 55+ and I had thought I'd get back below an 8 minute pace, but I have not even after several years. And, I've been very active with other rolling sports for my entire life. I run 2-3 time a week (that seems to be about what my knees can take) and swim twice, spin twice.
So, kudos to you!0 -
While you've spread the plan out to increase mileage slower you are still running 5 days a week. Most of the plans I have seen only have 3 running sessions a week, this allows a rest day either side of the long run. The day after a long run a walk or other non-running light activity might be a good idea but a fast run of 5-6 miles the day before your long run I doubt is a good idea. While training for a 13k run a few years ago I was running 5 days a week and by the time the 13k run came around I had plantar faciatis from over training. I've done the event twice more with only running 2-3 times a week for training leading up to it and produced much better times and less stress on my body/feet.5
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14 Weeks is a long time for speed training. Maybe build up distance before starting the plan and then jump on the speedwork?5
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I've ran not0
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Ive ran for about a year and a half, I hope I can break 25, I've managed 26 not too long ago, good luck on the training.0
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twatson4936 wrote: »I've started training for my first 5k in several years. I have been running, just no races. I am 55 and have a goal of 25 minutes. I found an 8 week plan, but I modified it to a 14 week plan. I added weeks duplicating previous weeks except where the training increased mileage. This allows for a slower increase. I am running 5 days per week. Here is the plan for the remaining 8 weeks:
11-Feb 3 mi run 6 x 400 Rest 35 min tempo Rest 5 mi fast 70 min run
18-Feb 3 mi run 9 x 200 Rest 35 min tempo easy run Rest 5K Test
25-Feb 3 mi run 7 x 400 Rest 40 min tempo Rest 5 mi fast 75 min run
4-Mar 3 mi run 7 x 400 Rest 40 min tempo Rest 5 mi fast 75 min run
11-Mar 3 mi run 10 x 200 Rest 40 min tempo Rest 6 mi fast 85 min run
18-Mar 3 mi run 10 x 200 Rest 40 min tempo Rest 6 mi fast 85 min run
25-Mar 3 mi run 8 x 400 Rest 45 min tempo Rest 6 mi fast 90 min run
1-Apr 2 mi run 6 x 200 30 min tempo Rest Rest 5K Race - April 6
Mondays is just slow three miles
Tuesday is Intervals, I do the 400s at 7:09 pace and the 200s at 6:40 pace
Wednesday is rest, but I usually lift only working upper body
Thursday tempo run I warm up for 10 minutes then work up to 8:00 pace. I held this pace for 15 minutes last week
Friday is rest or upper body
Saturday is fast 5 miles. I did 5 miles last Friday in 44:25
Sunday is 60 - 90 minutes really slow
I just started week 6 of my 14 week plan. I skipped today because I felt a little tight. I am stretching to fix that. Tomorrow is 6x400 intervals
Wish me luck, I'll report my progress as I go.
Personally rather than stretching the speed plan I'd have worked up to a 10mi long run in the first phase, them done speed concentration in the second phase. Two sided sessions per week plus a long is quite debilitating in the long term, albeit short distances.
As a plan there's nothing fundamentally wrong with it, it's a little low in volume and I'd suggest that lower body resistance work is important as well.
Hope it goes ok.2 -
This isn't new to me. I have been running for some time. I regularly run 6-7 miles on Sundays if the weather permits. I have learned over the years to listen to my body. So far on this specific journey I have not had and issues. All it takes is a little tightness and I back off as I did yesterday. Today I felt great and went at it hard again.
I did 4 miles. The first mile was warmup then I did 6 400s at 7:30 pace, a little slower than planned, but still fast enough I hope to boost my fitness. I also set the incline to 1% for this session.
I do most of my training on a treadmill. I get up at 5:00 am and run before eating. This is when I have time so it is what it is.
Only running 3 days a week will not get me where I want to go. I don't run many races but I do work to get faster all the time.
My fast run Saturday was a 5 miler in 44:25. My average heart rate was 157. I then ran 6 slow miles on Sunday. My average heart rate was 139. Other then a little tightness in my right foot all is good after the intervals today.
Thank you for the concern and the votes of confidence.
Keep at it you got this!tirowow12385 wrote: »Ive ran for about a year and a half, I hope I can break 25, I've managed 26 not too long ago, good luck on the training.Jthanmyfitnesspal wrote: »I'm 55+ and I had thought I'd get back below an 8 minute pace, but I have not even after several years. And, I've been very active with other rolling sports for my entire life. I run 2-3 time a week (that seems to be about what my knees can take) and swim twice, spin twice.
So, kudos to you!
Kudos to you as well!1 -
update: My last post says tightness in foot, that was yesterday. Today all is good.0
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I don't think I've seen a plan that called for a 'fast' middle distance runs before, especially on top of dedicated interval and tempo work. That plan looks a bit light on long slow distance? My 5K PR (7:45/mile) came at the tail end of training for a half marathon. About 35 miles per week at about an 80/20 easy/hard split.
That said, if you're already doing sub-9 minute 8Ks then I'm sure you won't have a problem breaking 25 minutes for a 5K. Best of luck!0 -
I have a few questions - what is current 5k time? Are you doing all training on treadmill? What's your current BMI?0
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Not all training is on a treadmill. I run outside whenever possible. Last Saturday I ran 5 miles and the first 5k of that was in 26 minutes. My heart rate at that point was high 150s. My current BMI is 24.7 and dropping slowly.I have a few questions - what is current 5k time? Are you doing all training on treadmill? What's your current BMI?
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I don't think I've seen a plan that called for a 'fast' middle distance runs before, especially on top of dedicated interval and tempo work. That plan looks a bit light on long slow distance? My 5K PR (7:45/mile) came at the tail end of training for a half marathon. About 35 miles per week at about an 80/20 easy/hard split.
That said, if you're already doing sub-9 minute 8Ks then I'm sure you won't have a problem breaking 25 minutes for a 5K. Best of luck!
I swore I found this training plan online but can't find it now. I looked at many now I am thinking I may be pushing just a bit much. I found a Nike plan. Ill try and incorporate my paces into this plan.
I'll put the new plan out here when I get it.0 -
twatson4936 wrote: »Not all training is on a treadmill. I run outside whenever possible. Last Saturday I ran 5 miles and the first 5k of that was in 26 minutes. My heart rate at that point was high 150s. My current BMI is 24.7 and dropping slowly.
Just base on this, I'd say with tapering, rest, and good food... you should set your goal tine closer to 22:30.1 -
Silent_Soliloquy wrote: »twatson4936 wrote: »Not all training is on a treadmill. I run outside whenever possible. Last Saturday I ran 5 miles and the first 5k of that was in 26 minutes. My heart rate at that point was high 150s. My current BMI is 24.7 and dropping slowly.
Just base on this, I'd say with tapering, rest, and good food... you should set your goal tine closer to 22:30.
I like the ambition but 22:30 (~7:15 min/mile) is pretty massive and is worlds different than ~8:30 min/miles. Picking up 30 secs/mile over 3.1 miles to get to 25 minutes is still a pretty worthy goal over the next 3 months.0 -
Silent_Soliloquy wrote: »twatson4936 wrote: »Not all training is on a treadmill. I run outside whenever possible. Last Saturday I ran 5 miles and the first 5k of that was in 26 minutes. My heart rate at that point was high 150s. My current BMI is 24.7 and dropping slowly.
Just base on this, I'd say with tapering, rest, and good food... you should set your goal tine closer to 22:30.
I like the ambition but 22:30 (~7:15 min/mile) is pretty massive and is worlds different than ~8:30 min/miles. Picking up 30 secs/mile over 3.1 miles to get to 25 minutes is still a pretty worthy goal over the next 3 months.
I agree. That is a HUGE difference in pace. If you don't run it may not seem like much but I assure you it is. My focus is to lose about 40 seconds off my time and I'm spending 8 weeks working on it. Not sure I can do it but I am trying (I normally focus more on distance training).0 -
twatson4936 wrote: »
Not all training is on a treadmill. I run outside whenever possible. Last Saturday I ran 5 miles and the first 5k of that was in 26 minutes. My heart rate at that point was high 150s. My current BMI is 24.7 and dropping slowly.I have a few questions - what is current 5k time? Are you doing all training on treadmill? What's your current BMI?
If you can do 5k (3.1miles) in 26 mins and have enough reserve to run a further 3k (1.9miles) then I think you could go sub 25min now. It might take a few attempts to learn how much you can suffer though. If you don't feel like stopping after 2 miles you aren't going hard enough
. Lose a bit more weight ( I went from BMI of 26 to 22.5 and it made a massive difference) and keep knocking in the intervals and I think it's not unreasonable for you to get to sub 24mins. 0 -
Silent_Soliloquy wrote: »twatson4936 wrote: »
Just base on this, I'd say with tapering, rest, and good food... you should set your goal tine closer to 22:30.
I like the ambition but 22:30 (~7:15 min/mile) is pretty massive and is worlds different than ~8:30 min/miles. Picking up 30 secs/mile over 3.1 miles to get to 25 minutes is still a pretty worthy goal over the next 3 months.
My bad, i was looking at the math for just 3 miles ... the differnece between 3 miles and 5k is near a minute at his pace...
But, he did a 26 min 5k as a segment of a 5 mile run at that pace. Which is 8:23 miles and his heart rate was only 150. That sounds like a looooot of reserve left. ...and this is the beginning of his training program.... for his first 5k.
I wouldn't be surprised to see him shatter 25 minutes by a lot. By more than a minute.0 -
I don't think I've seen a plan that called for a 'fast' middle distance runs before, especially on top of dedicated interval and tempo work. That plan looks a bit light on long slow distance? My 5K PR (7:45/mile) came at the tail end of training for a half marathon. About 35 miles per week at about an 80/20 easy/hard split.
That said, if you're already doing sub-9 minute 8Ks then I'm sure you won't have a problem breaking 25 minutes for a 5K. Best of luck!
Very much agree with this. I got my 5K PR under 22 minutes by training for longer distance races with only one day of dedicated interval training and one threshold paced run per week. I highly recommend the book "80/20 Running" by Matt Fitzgerald. You can get it on Amazon for around $10 and it has so much valuable information regarding training for distance running of all levels. It also includes training plans for beginner to advanced for 5K, 10K, HM and marathon distances. They all revolve around the same basic principle that 80% of your mileage should be done at an easy pace and 20% near or above threshold (he also includes info on ways to estimate where your threshold heart rate is).1 -
Silent_Soliloquy wrote: »Silent_Soliloquy wrote: »twatson4936 wrote: »
Just base on this, I'd say with tapering, rest, and good food... you should set your goal tine closer to 22:30.
I like the ambition but 22:30 (~7:15 min/mile) is pretty massive and is worlds different than ~8:30 min/miles. Picking up 30 secs/mile over 3.1 miles to get to 25 minutes is still a pretty worthy goal over the next 3 months.
My bad, i was looking at the math for just 3 miles ... the differnece between 3 miles and 5k is near a minute at his pace...
But, he did a 26 min 5k as a segment of a 5 mile run at that pace. Which is 8:23 miles and his heart rate was only 150. That sounds like a looooot of reserve left. ...and this is the beginning of his training program.... for his first 5k.
I wouldn't be surprised to see him shatter 25 minutes by a lot. By more than a minute.
It's very possible to run 5K at very close to race pace and still be able to knock out an easy 3 miles afterwards, especially if you're already accustomed to running distance and have the legs for it.
Also, while all individuals are different, remember that OP is 55. If he is close to the standard 220-age max heart rate number, then 150 would be about 90% of max. I only hit 90% of max during serious speed/interval work or at race pace.1 -
I tried to build a plan using Nike's 5k guide, but man is it hard to follow. One speed day looks like this:
1.5 miles at 8:00, 200 at 8:25, 200 at 8:00, 200 at 7:30, 200 at 8:25, 200 at 8:00, 200 at 7:30 - 60 sec recovery between 200s 10 min at 9:55.
I don't want to carry a cheat sheet while I run so I can remember this. I am going back to my old plan and modifying it. Will post soon.
Thank you all for the encouragement. I've been running for many years, but this is the first time I am trying to really boost my performance so all the help I am getting here is greatly appreciated.0 -
Here is my new plan which I modified from 6 week to 8 week. I found it here:
https://www.runbritain.com/training/runfaster/six-week-schedule-to-run-5k-in-under-24-minutes
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 30-40 min easy 3x5 min fast Rest 40-45 min fartlek Rest 6x2 mins fast 60 mins easy
several 30 sec burst
Week 2 30-40 min easy 3x5 min fast Rest 40-45 min fartlek
several 30 sec burst Rest 6x2 mins fast 65 mins easy
Week 3 30-40 min easy 3x5 min fast Rest 40-45 min fartlek
several 30 sec burst Rest 6x2 mins fast 60 mins easy
Week 4 30-40 min easy 6x90 Secs fast Rest 8x40 secs fast uphill Rest 15 min easy,
15 min tempo,
10 min easy 75 mins easy
Week 5 30-40 min easy 4x4 mins fast Rest 40-45 min fartlek
several 30 sec burst Rest 8x60 secs fast 60 mins easy
Week 6 30-40 min easy 5x3 mins fast Rest 8x40 secs fast uphill Rest 15 min easy,
15 min tempo,
10 min easy 75 mins easy
Week 7 30-40 min easy 3x5 min fast Rest 40-45 min fartlek
several 30 sec burst Rest 6x2 mins fast 60 mins easy
Week 8 30-40 min easy Rest 6x90 S Fast Rest 3 miles easy Race
Short fast runs are run at mile pace (7:30)
Longer fast runs run at 5k pace (8:00)
Easy runs at recovery pace (10:00)
Tempo runs are at 8:25 pace
Fartlek run at tempo with bursts
Lower paces as I improve
What do you think? Any feedback is appreciated.0 -
I highly recommend the book "80/20 Running" by Matt Fitzgerald. You can get it on Amazon for around $10 and it has so much valuable information regarding training for distance running of all levels. It also includes training plans for beginner to advanced for 5K, 10K, HM and marathon distances. They all revolve around the same basic principle that 80% of your mileage should be done at an easy pace and 20% near or above threshold (he also includes info on ways to estimate where your threshold heart rate is).
I'm currently about a third of the way through this book and I'd second this recommendation. Its a really interesting read and I'm enjoying my runs more and seeing an improvement in my 5k times by using the 80/20 principle (and I'm probably not even doing it properly given that I haven't got to the bit about estimating threshold heart rate!)1 -
Too many high intensity sessions for my taste.
If you want to go through with this, its REALLY important that your easy days are in fact easy. If you drift into Z3 on your easy days (soooo easy to do) it will backfire on you.
Even though have have been running for several years, recovery time will be longer when we get older.
I have sort of the same goal as you (have a 10k race in April, and have signed up for a sub 48:00 time) And my two speed sessions per week is what I can handle in terms of recovery.
My training load per week is between 40-50 km atm, and will be 50-60 towards the end of my training plan.
Good luck, and keep us posted.2 -
Too many high intensity sessions for my taste.
If you want to go through with this, its REALLY important that your easy days are in fact easy. If you drift into Z3 on your easy days (soooo easy to do) it will backfire on you.
Even though have have been running for several years, recovery time will be longer when we get older.
I have sort of the same goal as you (have a 10k race in April, and have signed up for a sub 48:00 time) And my two speed sessions per week is what I can handle in terms of recovery.
My training load per week is between 40-50 km atm, and will be 50-60 towards the end of my training plan.
Good luck, and keep us posted.
I'll test it for a few weeks. Its a 6 week plan that I adapted to 8 weeks so I should be able to adjust as required. I listen to my body and back off at the slightest bit of concern. If you look at the original plan it was much worse. I noticed tiredness and waking up more than normal. I have rested for a few days and am looking forward to the fartlek tomorrow. thanks and I'll keep everyone posted.0 -
Ran my fartlek this morning on an empty stomach and with a 1% incline. I ran 5 minutes at 10:00 pace, 5 minutes at 9:14 pace, then I jumped to 8:34 pace for 1 minute and 7:30 pace for 30 seconds. I repeated this 13 times and finished at 10:00 pace until I reached 40 minutes.
Here is the time I spent in each zone with my max HR set to 190.
Heart Rate Zones
Z5 7:55 19%
Z4 20:59 52%
Z3 8:53 22%
Z2 1:35 3%
Z1 0:29 1%
Z1 = 95-113
Z2 = 114-132
Z3 = 133-151
Z4 = 152-170
Z5 = 171 -->
My max HR hit 174.
I felt great and didn't feel like quitting any. I love it when I push myself a little. It gives me energy for the rest of the day.
So what do you all think? Tomorrow is a complete rest day.
Thanks1 -
twatson4936 wrote: »Ran my fartlek this morning on an empty stomach and with a 1% incline. I ran 5 minutes at 10:00 pace, 5 minutes at 9:14 pace, then I jumped to 8:34 pace for 1 minute and 7:30 pace for 30 seconds. I repeated this 13 times and finished at 10:00 pace until I reached 40 minutes.
Here is the time I spent in each zone with my max HR set to 190.
Heart Rate Zones
Z5 7:55 19%
Z4 20:59 52%
Z3 8:53 22%
Z2 1:35 3%
Z1 0:29 1%
Z1 = 95-113
Z2 = 114-132
Z3 = 133-151
Z4 = 152-170
Z5 = 171 -->
My max HR hit 174.
I felt great and didn't feel like quitting any. I love it when I push myself a little. It gives me energy for the rest of the day.
So what do you all think? Tomorrow is a complete rest day.
Thanks
My personal opinion is that you are pushing too hard. If your heart rate zones are correct, you are doing 70% of the run in z4 or above. You are not supposed to do that. You are supposed to drift back to Z2 in between your speed intervals.3 -
Others have said this and I concur. I used to run but had Chronic Runner's knee and begrudgingly gave it up around five years ago (still miss trail running to this day).
I do indoor rowing now and the plans/concepts are so similar it's not funny. I'm currently injured and can't row but I'm working a 5K plan on the Assault Bike (again same concepts apply).
I finally broke 20 minutes on the rower for a 5K a few years ago. It's actually similar to breaking 20 running a 5K and equally hard, I just found out I'm a better rower than runner! Now, I've been working to break 19 minutes on a 5K rowing, which at 54 would put me in some elite class.
I'm around your age and have done cardio 6 days a week now for years. The running equivalent of around 40 to 50 MPW roughly. What others are saying is true. You can't go hard for more than 2 days a week unless you're very close to racing (within a month or so). I help moderate the beginner rowing thread (that is also the race prep thread) on C2's website. I've seen over and over again people break down our age doing too many "stress" workouts. Three a weak is asking for injury.
I have abided by the 80/20 rule for sometime. I injured my back in monthly competition, on something I seldom do. But overall, since strictly following an 80/20 plan, I've been able, for the most part, to continue 5K to 10K training.
I know guys that have plataeued, who are world class rowers that do distances that are insane. Many of them have shattered through using an 80/20 approach. It's very enticing to work harder than you should most of the time but that will leave you without the ability to work as hard as you could be working the other 20% of the time. You'll end up in the middle somewhere.2 -
twatson4936 wrote: »Ran my fartlek this morning on an empty stomach and with a 1% incline. I ran 5 minutes at 10:00 pace, 5 minutes at 9:14 pace, then I jumped to 8:34 pace for 1 minute and 7:30 pace for 30 seconds. I repeated this 13 times and finished at 10:00 pace until I reached 40 minutes.
Here is the time I spent in each zone with my max HR set to 190.
Heart Rate Zones
Z5 7:55 19%
Z4 20:59 52%
Z3 8:53 22%
Z2 1:35 3%
Z1 0:29 1%
Z1 = 95-113
Z2 = 114-132
Z3 = 133-151
Z4 = 152-170
Z5 = 171 -->
My max HR hit 174.
I felt great and didn't feel like quitting any. I love it when I push myself a little. It gives me energy for the rest of the day.
So what do you all think? Tomorrow is a complete rest day.
Thanks
My personal opinion is that you are pushing too hard. If your heart rate zones are correct, you are doing 70% of the run in z4 or above. You are not supposed to do that. You are supposed to drift back to Z2 in between your speed intervals.
The whole fartlek run is new to me so I could be doing this wrong. With that said, I also do not see how my body will get any faster if I run fast for 30 seconds and then let my heart rate go all the way back to zone 2. I doubt I could even get to zone 4 in 30 seconds. Yes I pushed hard today, but it wasn't an all out push. I had plenty left in the tanks. This is my first 5k race in quite some time, but I have been running for 11 years.
Can someone school me on the whole fartlek run, what pace should it be run at?
Always learning0
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