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Topic: Sub 20-Minute 5-K |
joev9
Cool Runner |
 posted Oct-26-2006 01:50 PM
  
Jim, that 6x800@3:15 with 1:00 rest is a great workout. Here are the details from today's effort (1.5 mile warm up and cool down plus some strides to warm up):1st 800: 3:18 100: 0:59
2nd 800: 3:16 100: 1:00
3rd 800: 3:15 100: 1:00
4th 800: 3:14 100: 1:00
5th 800: 3:15 100: 0:59
6th 800: 3:14 I felt great on the first 5 and felt a bit tired on the last one but didn't feel like this was an all out effort by any means. But man, those 1:00 rests are SHORT!!! A little over 3 weeks till my goal race and I am feeling pretty confident about a sub 20 right now. Hope I feel this confident on race day...
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Tchuck
Cool Runner |
posted Oct-26-2006 02:23 PM
Looks like one of Tinmans critical velocity work outs that I also do. I do 6 X 800M or 5 X 1K at about 3:15-3:20 also which for me is close to my 10K pace. My 5K time is a bit under 20 min - PR 19:23.When I started the critical velocity reps, I was resting 2 min. between but when I got closer to goal event (s), my rest was also 1 min. and felt it was enough recovery. You will notice that you well feel more recovered in upcoming weeks. ------------------
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dcv2002
Cool Runner |
posted Oct-26-2006 02:36 PM
If my foot holds out after my marathon on 11/5, I might try and run a 5k on 11/19. We'll see, I'm not to confident, but... I've done the following workouts..2 x 3200m with 3 min Rest (13:09, 12:57)
12.5mile run with 2x20minTempos in there at 6:28,6:43 pace.
3x1200m+3x1600m all with 1 min Rest (4:55,4:55,4:54,6:33,6:33,6:27). I just hope that my marathon training isn't going to eventually kill my body when I'm in such good shape. However, I haven't broken 20 in a 5k in a race yet.
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joev9
Cool Runner |
posted Oct-26-2006 03:20 PM
where's your 5K on the 19th? i'm running one in mansfield, mass. on that day...
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MaineRunner2001
Cool Runner |
posted Nov-01-2006 08:34 AM
Good running everyone - keep it up.Here is my monthly, long-winded summary: Goal for October was an 8K on October 15 in 34:xx. I met that goal with a 34:20 (6:54 pace). That was the time on my watch. Official time was 34:24 (6:55 pace). This summer my race goals were 1) sub 20 minute 5K, 2) sub 28 minute 4 miler, 3) set a 5 mile Pr (35:11), and 4) run an 8K in 34:xx. During the summer, I missed the 5K, 4 miler, and 5 miler goals. The sub 20 5K ended up 20:58 (August). The sub 28 4 miler ended up 28:32 (July). The sub 35:11 5 miler ended up 36:05 (June). However, in October, I ran a 5-mile tempo run in 35:10 (one whole second better than my 5-mile race PR). I am not going to record that as a PR because it is not in a race, but I feel good about it. Also, in October's 8K, the time after the fourth mile mark was 27:58. I am going to say I accomplished all but the 20 minute 5K race goals this year. October was a very good month, indeed ... except ... The month ended on a bad note - a bad head cold. I came down with it Thursday 10/26. It knocked me out. I did not run from 10/26 to last night, when I ran 40 minutes on a treadmill. Gained some weight too - what's the saying feed a cold, starve a fever - or is it the other way around? Going to get back at it. Average weight for October was 162.58. Weight after last nights run was 168 though. I ran 113.5 miles in October (25 of 31 days). Here are the workouts: Weekly long run: 9 miles @ 10:09 pace and 8 miles at 9:41 pace. Wished I did more, but due to the race and the illness only got two in. Weekly tempo run: 5 miles @ 7:02 pace; 4.97 miles (8K race) @ 6:54 pace; and another 4 miler @ 7:14 pace. Weekly (what I call) junk run: 5 miles @ 8:00 pace and 4 miles @ 8:23 pace. The rest of the miles were easy or endurance pace - between 9:00 and 10:00 minutes per mile. A couple other goals I want to meet this year: *1,500 miles for the year. I have 1,234.82 miles so far. I'll need to run 133 miles in November and December - ten miles over my monthly average so far. I think I will be able to do it. *Average weight for a month below 160 pounds. With Thanksgiving and Christmas coming up this one will be a challenge! This will be my last monthly update. I am going to go into "base" mode. I am only going to run nine minute or slower miles, continuing with a weekly 8 to 10 mile long run. Once a month I will run a marathon paced or junk run (8 to 8:30 pace), but nothing faster until next year when I next train for a sub 20 minute 5K. quote:
Originally posted by MaineRunner2001:
Good running everyone. Congratulations on the sub 20's and sub 19:30's. It is interesting that the folks breaking 20 minutes are doing it on low mileage and/or while pushing baby carriages. You do not hear about those methods/strategies too often.  All kidding aside, great work!I have been posting monthly updates, so here goes: Goal for September was to run every day of the month, and have average weight below 163: I ran 29 of the 30 days, so missed that one, but average weight ended up at 162.86 - so that was good. I have lost 9 pounds since January. I ran 136.28 miles in September. Here are the workouts: Weekly long run: 10 miles @ 11:01 pace; 8 miles @ 10:56 pace; and another 10 miler @ 10:17 pace. I run those keeping my heart rate below 130, so am happy to see the pace drop. Weekly tempo run: 4 miles @ 7:39 pace; 5 miles @ 7:26 pace; and another 4 miler @ 7:11 pace. I run those with a heart rate above 165. Over the last few months, they have been in the 7:15 to 7:25 pace range, so the 7:39 and 7:11 were surprising. I do not have a scheduled 5K coming up, so I stopped running half milers at 3:13 pace, but ran one junk to marathon paced run a week (155 to 160 heart rate): 3 miles @ 8:00 pace; 4 miles at 7:48 pace, and 6 miles @ 8:24 pace. The rest of the miles were easy or endurance pace - between 9:00 and 10:00 minutes per mile, keeping heart rate between 130 and 150 (mostly high 130's). The first week of the month was a cutback 25 mile week. The other weeks were 34 miles per week. Goal for October is an 8K on October 15 - goal time: 34:xx. Goal for 2006 was to run 1500 miles. As of 9/30 I had run 1,121.32. If I average 29 to 30 miles per week, I will make it. Average miles per week so far has been just under 29, so it is going to require just a little more effort.
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1CandoKid
Cool Runner |
posted Nov-01-2006 01:52 PM
I am anxious to get below the 20 minute barrier as well - and have my son do it with me!
I ran mostly the mile in high school (4:42 PR), and then didn't do much running until my mid thirties. In the late 90's - at age 39 - I set most of my "current" PR's, with a 4:56 mile, 17:xx 5K, 38:xx 10K, 1:21 HM. I started fighting injuries in 2000, and am just now getting back on track and in shape. I ran a 23 minute 5K this summer with my oldest son (12 yrs), which was his first race. I have trained with him this fall, and he just finished his XC season - running a 21:20 5K at State. We have two 5K's planned for December, and I hope he can break 20 at one of these. I will have to try and decide if I want to pace him - or go all out and see how far back I am from 6 years ago. I know it will take at least a year of being fairly dedicated to running to get me close - but, man - does it feel GOOD to be running again! I am 46 now, and know it will be very tough to come close to my times from the 90's...Pat ------------------
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Tchuck
Cool Runner |
posted Nov-01-2006 02:01 PM
Hey Pat,Good job. Just slowly build the miles and you will come back. Maybe not all the way but you have good genetics. Just watch the hard stuff while building it back up. I would stay away from anaerobic intervals for now. The 5K race is a great tool to monitor your conditioning and also determine your training paces for long run, tempo etc. Good luck! ------------------
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joev9
Cool Runner |
posted Nov-06-2006 10:52 AM
13 days till my sub-20 goal race (11/19), any good key workout suggestions? i am thinking 10-12x400 at goal pace (1:35-1:36) on wednesday (11/8), 3-mile tempo run on friday (11/10) at 7:10 mpm or so (a little slower if i am at all tired from wednesday's effort), 8 or 9 mile long run on sunday (11/12), and maybe 6-8x400 at goal pace on 11/16. factor in some recovery runs to keep my mileage around 30 -32 mpw. does this seem like too much in the last two weeks before a goal race???
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Tchuck
Cool Runner |
posted Nov-06-2006 12:37 PM
11/7 6 X 1K at 10K pace (6:40-6:45 pace) or critical velocity pace w/ 1 min rest between or a bit longer if you need it
2 X 400 at 5K goal pace 6:20-6:25, jog 400M
2 X 200 fast (1 mile pace), jog 200M11/10 9 miles key work out w/ last 5 miles at 7:25-7:30 Tinman tempo pace within it plus some striders at end. This will be your last long run but not last key work out. 11/14 7 miles w/ 5 X 1K at 10K pace
2 X 400 at 5K pace
2 X 200 fast Comfortable runs in between and the rest of week with the last run before race including 5-6 15-20 sec. quick striders ------------------
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joev9
Cool Runner |
posted Nov-08-2006 01:32 PM
Tchuck, here are the results from today. Two tweaks from your suggestions, intervals have to be Wednesdays, just can't fit them in on Tuesdays and shortened the 6x1000 to 6x800 due to time contraints.
1.5 mile warmup and cooldown
1st 800: 3:25, jog: 1:00
2nd 800: 3:20, jog: 1:00
3rd 800: 3:22, jog: 1:00
4th 800: 3:19, jog: 1:00
5th 800: 3:23, jog: 1:00
6th 800: 3:19, jog: 2:00
1st 400: 1:30, jog: 2:15
2nd 400: 1:30, jog: 0:59
1st 200: 0:40, jog: 1:00
2nd 200: 0:39Were the 400s and 200s too fast? I felt really good doing them but they are faster than the paces you suggested.
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Tchuck
Cool Runner |
posted Nov-08-2006 04:43 PM
Joe,That was a great work out almost to the tee how I would recommend it and do it. You eased into the 800s and then held them pretty good for all 6 at around 6:40 pace.
Sometimes on last 800 I may pick it up just a tad. The 400s were good - around 1-2 mile pace for you and the 200s were also good - you picked it up a bit more. Awesome! The 200s you can run pretty hard. This is enough faster work to help you peak. I think most people overdue the hard stuff. It doesn't take much to get a physiological response. Great work out. Did it feel good? Was the rest enough between the 800s? ------------------
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joev9
Cool Runner |
posted Nov-09-2006 07:24 AM
It did feel really good, especially letting it fly on the 200s, that was fun. The rest seemed good. This is the 2nd time now that I have done 6x800 with one minute rest. The first time it seemed short but this time it seemed ok. I am so psyched for my race now, secretly I am thinking that 19:40 may be a possibility (don't tell anyone though...).
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Tchuck
Cool Runner |
posted Nov-09-2006 08:47 AM
Great to be excited. Don't be too excited that you start too fast. Try to run even splits and finish strong. You almost have to consciously hold back to run that first mile at your goal pace.In future you can use this type of work out and progress as you get closer to the race. 8 weeks out you would do 4-5 X 800 w/ 90 sec. rest and progress to 8 X 800 or 6 X 1K w/ 60 sec. rest between sets. Then racing on a regular basis will help you continue to improve and you won't need many of the above work outs unless a stretch between race. You can also do these CV reps year round but less volume and more rest. Also, do them at pace you feel you can do a 10K at onthe spot. Most do them at their 10K goal pace vs. their true 10K pace. I generally will do 3 X 1200M in winter w/ 90-120 sec. rest between once per week to stay in touch w/ some speed. Or rotate w/ a Tinman tempo run of 3 miles w/in a longer run. Neither one is killer and you stay aerobic but it keep the legs moving and helps maintain strength while base continues to improve. If your last quality work out will be on 14th then I would stick with 6 X 800 or 5 X 1k. No need to crank it up higher the week of the race. ------------------
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joev9
Cool Runner |
posted Nov-09-2006 02:19 PM
i think (hope) that i have raced enough this year (this will be my 10th race of the year) to not go out too fast, but who knows. last year, at this same race, i ran the first mile in 6:29, the 2nd mile in 6:59, and the 3rd mile in 7:19 (total 21:29 for a 2005 PR). when i saw my split for the first mile, i actually yelled out, "OH CRAP!!", because i knew i was in trouble. those last 2.1 miles were so painful. now this year, i am hoping to go out at 6:29 and then rip off 6:20s for the last 2.1 miles. this year too, i am going to get a landmark for the 1/2 mile mark so i can get a gauge of where i am at for that first mile before it is too late.
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joev9
Cool Runner |
posted Nov-15-2006 03:21 PM
alright, i'm ready for 19:xx now. last interval session today, faster times, less rest, less effort. feel really good, now its just try to not go nuts waiting for sunday to roll around. weather forecast for sunday is prefect for a big PR: 45 to 50 degrees, partly to mostly cloudy, low humidity, not much wind.
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JasonsDrivingForce
Cool Runner |
posted Nov-15-2006 04:20 PM
quote:
Originally posted by joev9:
alright, i'm ready for 19:xx now. last interval session today, faster times, less rest, less effort. feel really good, now its just try to not go nuts waiting for sunday to roll around. weather forecast for sunday is prefect for a big PR: 45 to 50 degrees, partly to mostly cloudy, low humidity, not much wind.
Good luck on your race! Once you get into the 19:XX range then you can look forward to the sub 19s. It sounds like you are ready for it. ------------------
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Tchuck
Cool Runner |
posted Nov-15-2006 09:27 PM
Good luck Joe. Those conditions will be perfect!Hopefully it will be a certified course. Last 5K I did I was on pace to break 19 min. and the course ended up being 3.22 miles and thus 19:40 time. My Garmin would have had me close to 19 min. but I can't consciously count as a PR. So, my PR remains 19:22 ------------------
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joev9
Cool Runner |
posted Nov-16-2006 08:21 AM
It is certified and is totally flat. I ran this race last year, so I know the course well and picked it specifically for a strong PR attempt.
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joev9
Cool Runner |
posted Nov-20-2006 06:05 AM
DID IT!!!!!1111111111so psyched, 19:45. felt pretty hard but not as hard as i thought it would be. knew i was prepared. thanks jim and tchuck, your advice certainly helped.
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Tchuck
Cool Runner |
posted Nov-20-2006 09:20 AM
Good job Joe. I was pretty confident that you would do it based on your training and course and assuming you ran a smart race. Were you happy with your splits and how you ran it? Obviously you were, just curious of your splits....------------------
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JasonsDrivingForce
Cool Runner |
posted Nov-20-2006 04:36 PM
quote:
Originally posted by joev9:
DID IT!!!!!1111111111so psyched, 19:45. felt pretty hard but not as hard as i thought it would be. knew i was prepared. thanks jim and tchuck, your advice certainly helped.
Great job joev9! Sounds like you clobbered that sub 20 mark. Nice effort!
I was trying for a sub 19 this past weekend but I missed it by a good bit. I had a 19:25 with my son in the jogging stroller. Oh well, I went sub 20 3 times this season with the jogging stroller(twice with the double jogger). I don’t have another 5k till next spring so I guess that goal will just have to wait.
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joev9
Cool Runner |
posted Nov-20-2006 04:55 PM
quote:
Originally posted by Tchuck:
Good job Joe. I was pretty confident that you would do it based on your training and course and assuming you ran a smart race. Were you happy with your splits and how you ran it? Obviously you were, just curious of your splits....
well, my splits could have been better, but reading the race report in the paper it seems everyone went out fast. the winner and 2nd place guy went out in 4:40 before slowing down a bit. my splits were mile 1: 6:12, mile 2: 6:17, and the last 3.1 miles in 7:16 (6:36 mpm). i was happy because i knew it was in the bag at about the 2.5 mile mark.
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MikeBro
Cool Runner |
posted Nov-22-2006 03:29 PM
quote:
Originally posted by dcv2002:
We'll see, I'm not to confident
...
12.5mile run with 2x20minTempos in there at 6:28,6:43 pace.
...
However, I haven't broken 20 in a 5k in a race yet.
Did you run the 5K on 11/19? Not sure why you wouldn't feel confident of breaking 20:00. That 6:28-pace tempo run for 20 min is virtually a solo sub-20:00 5K. And it's in the middle of a 12.5mi run. If you can do that, sub-20:00 shouldn't be a problem.
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dcv2002
Cool Runner |
posted Nov-22-2006 04:12 PM
quote:
Originally posted by MikeBro:
[QUOTE]Originally posted by dcv2002:
[b]We'll see, I'm not to confident
...
12.5mile run with 2x20minTempos in there at 6:28,6:43 pace.
...
However, I haven't broken 20 in a 5k in a race yet.
Did you run the 5K on 11/19? Not sure why you wouldn't feel confident of breaking 20:00. That 6:28-pace tempo run for 20 min is virtually a solo sub-20:00 5K. And it's in the middle of a 12.5mi run. If you can do that, sub-20:00 shouldn't be a problem.[/B][/QUOTE]No, I didn't do that 5k race as I wasn't fully recovered from the marathon (It took me 10 days of basically not running to do that). I have put in 50 miles over the last 7 days however. I have a 5 mile race tomorrow which I initially wanted to run at about 6:20-6:30 pace. However, given the forecast weather conditions in the NY area, I just hope not to come down with a cold! Also, I haven't run a fast race in months. I actually went 21:08, 21:03, 21:25 for the first 3 5k's in the marathon, so I guess I am sub-20 shape, but still haven't officially done it in a race. My next 5k might be in Jan 07, but am doing another 18-week marathon training session for Boston 07.
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bonesheal
Cool Runner |
posted Nov-23-2006 11:21 AM
I've been lurking on this thread for a long time, but not posting because I wasn't racing. I did a couple of 20:30s this year, and then last week I did a 3k in 11:31 in the course of a Cooper test. That translates into a sub-20 5k, and it wasn't quite at race effort, so I was hopeful for today's turkey trot. I wound up with 20:06 or 20:07 (I haven't seen the results yet). I'm disappointed, but I think the circumstances point to the possibility of better races in the near future. In any event, these are the things I console myself with. 1. I've been running slowly, just trying to get my mileage up. I've done almost no fast running before last week. I felt like I had all the endurance I needed, but I could not accelerate at the end like I usually can.
2. It was a fairly tough course; it was hilly and wet, with lots of leaves and paint stripes on the road to negotiate. There were a couple of steep downhills ending in 90 degree turns that I had to go easy on for fear of slipping.
3. I don't know how much of a difference it made today, but my biggest challenge in racing is my pacing at the beginning. I always go out too fast, sometimes way too fast. I ran with a gps today, and checked after 1/10 of a mile to see I had run at an average pace of 5:40 mm (way too fast). I corrected immediately. It was going to be my last race of the year, but I can't let the year end like that!  ------------------
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