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Sub 20-Minute 5-K


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Author Topic:   Sub 20-Minute 5-K
MichiganFlyer2
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posted May-13-2007 06:36 PM     Click Here to See the Profile for MichiganFlyer2   Click Here to Email MichiganFlyer2     Edit/Delete Message   Reply w/Quote
michael.

I got a treadmill in August 2004.
I figured I could use this to break 20 in a 5k.
It is nearly 3 years later and I am still trying.

You can probably run sub 22 by this fall which is a very respectable time. But you need to make the commitment to run alot.

I don't want to discourage you but you should not try to drop your time so drastically in short time frames. Look to break 23 first which is around 7:20 per mile pace. You can probably do that in a month. Then shoot for 22 which is closer to 7:00 per mile pace. That may take a couple more months.

I am 34 years old, 5'10 and 145 pounds and am doing my best to beat 20:00. If I keep training it will happen but you have to want it bad enough to do it which means no quick fixes, you are in it for the long run.

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MaineRunner2001
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posted May-13-2007 07:35 PM     Click Here to See the Profile for MaineRunner2001     Edit/Delete Message   Reply w/Quote
michaelsnelliam

I've been trying to break 20 minutes since 2003. (below is a post I made back on page one of this thread - I posted quite a bit in another sub 20 minute thread too.) I am 41, 163 to 166 pounds, 5'll".

It seems there are some hard working, athletic people who break 20 minutes soon after they start running. There are people like me who take years. Or might not get there....

good luck

quote:
Originally posted by michaelsnelliam:
So I'm wondering what you experienced runners consider a realistic timeframe for my achieving a 20 min 5k.

Some background: After injuring my knee years ago, I started jogging again the fall of 2002. It was occasional, probably never more than 10 miles in a week. Then I started training in Jan 2006 for an Oct marathon. Had some injuries related to interval training, but recovered and wound up running only slow miles. Finished the marathon in 4:32 (Denver). Then I ran a turkey trot 4mi at 8:00 pace. I've kept running since then, though mostly easy and not training for anything. Last weekend I ran a 23:38 5k (7:36 pace). I maintained 2-2 breathing all the way.

So, given that I have to drop my pace to 6:26 (70 sec drop), do you think I'm looking at something achievable this fall, next year, in a couple of years?

Also, I'm 41 yr. male. 6' 7" and about 217.


quote:
Originally posted by MaineRunner2001:
I'm still looking for a sub 20 minute 5K. I used to do it consistently when I ran cross-country as a Junior in High School (all time best 19:04). I'm 39 now, started running -again- when I was 35. Here are my pb's since I started: 2001 - 21:59; 2002 - 21:27; 2003 - 20:18; 2004 - 20:06; and 2005 - 20:04.

My 5K race times have leveled off. If I could bump my miles higher - from 30 to 50-60 I'd probably be able to do it. However, my wife complains that she misses me too much when I'm gone so long. Kind of a nice problem to have I guess. I really focused on it the beginning of this year and the year before. Next year I'm not going to stress about it - maybe that will work!

Good luck all!


EDIT: I ran a 5K today in 21:19

[This message has been edited by MaineRunner2001 (edited May-13-2007).]

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Docster
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posted May-13-2007 08:23 PM     Click Here to See the Profile for Docster     Edit/Delete Message   Reply w/Quote
Hi Folks!

Well, the 5K on Friday night went fairly well. I briefly met CoolRunner Mainers while warming up. (and quickly watched him take off with the lead pack when the race started) Over 1000 people for this 5K...it's a fun event all in all. Grats to Mainers for 3rd overall!

Goal time: 21:15. Super secret inner goal: 21:00.

Chip time: 21:11.

I weighed in at about 196. (6'2") My goal weight of 185 by mid July is definitely attainable with any reasonable amount of discipline, especially as I get back into 50+ mile weeks.

When the race started, I definitely went out too fast. I have yet to really do this in a race, but my legs felt really good, and I didn't feel like I was running that hard. At about .5 miles I realized I was on a 6:00 first mile pace, which obviously wasn't sustainable.

I ran the first 2 miles within 2 seconds of each other pace wise per my Garmin. It read 6:30 and 6:32. If I adjust for distance, it's more like 6:43 and 6:45 for course mile splits.

The problem is the 3rd mile. It was nasty. I ran this race last year (my first ever road race) at about 235 pounds (still smoked, too...*cough*) with my wife. I don't remember the 3rd mile being near that bad, probably because we were walking some of it.

Anyway, after one very long moderate hill, and another short, steeper hill, we finally headed home.

My 3rd mile was around 7:15. The net elevation change was probably +70 feet or more...which means I should have gone out a bit faster the first 2 miles. I also could have pushed harder on that hill. I think the heat played with me mentally as well. Live and learn. I'm simply not used to putting it all out there. I feel like I need a 5K to get warmed up after my marathon training over the past 7 months. *heh*

All in all, I'm pleased with the result. A PR by over 2.5 minutes, officially. As for some other useless information, previous to this race my max heart rate I had recorded was 200. I averaged 194 for this race, and topped out at 204 during the last mile. So...my MHR is now 204 for now. It was holding pretty steady right around 199 for 1.5 miles, so I suspect my MHR is higher than 204.

I think my next shot at sub 21:00 I'll go for in 3 weeks. This gives me a chance to build my mileage back up to 45+ mpw where I want it, and also to add in a few tempo runs.

/ramble off

Docster

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stormywaters
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posted May-14-2007 03:56 AM     Click Here to See the Profile for stormywaters     Edit/Delete Message   Reply w/Quote
So what is needed to break 20 minutes, apart from Desire true grit and determination
I realise they are 2 camps whatever your ambition whatever the distance. Run as many miles as you can or focus on a quality running schedule.

Been reading Pfitzinger and think i am going to follow one of his plans starting in 3 weeks time. He says for 5km the most important method is the VO2 max workouts,

Anything else

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MichiganFlyer
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posted May-14-2007 07:57 AM     Click Here to See the Profile for MichiganFlyer     Edit/Delete Message   Reply w/Quote
quote:
Originally posted by stormywaters:
So what is needed to break 20 minutes, apart from Desire true grit and determination
I realise they are 2 camps whatever your ambition whatever the distance. Run as many miles as you can or focus on a quality running schedule.


I would say both...Run as many miles as you can....then focus on a quality running schedule.

Run lots of miles to get your leg strength and fitness level up. Then go for the speed/tempo work to get faster on a stronger frame that you will have from the mileage.

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mainers
Cool Runner
posted May-14-2007 08:01 AM     Click Here to See the Profile for mainers   Click Here to Email mainers     Edit/Delete Message   Reply w/Quote
good to meet you on Friday docster and congrats on meeting your goal time on a really tough evening! that third mile was brutal (after two nice downhill miles!) and everyone I spoke to ran slower than they expected (including the winner who I did my Sunday run with yesterday!). so i reckon your run was worth sub 21 on a faster course and cooler conditions. Target the Greekfest race in August- that is fast and flat!! That is my goal 5k race this summer

Stormywaters, Pfitz would be a good guy to read! He does say VO2 workouts are a key factor but you must place them in context with all the other training. I have tried various methods of getting faster over the last few years. when i first started out I didn't know much so I used to hammer all my runs and do three workouts a week.

my 5k time plummeted in no time, but needless to say I reached a plateau and pretty much burned myself out! Now I am trying a more mileage/less workouts approach. The 5k is still essentially an aerobic race, so strength and endurance is key. At the same time you do need to feel how you are going to feel in the race in your training so you can prepare for that and overcome it, so I would say once a week do a tough workout working on that VO2 max, such as 4 times 1 mile at 5k pace or 6*1k, etc. Add that to a long run, the occasional tempo run and do some weekly work on your leg turnover at the end of your easier runs and you should have a good base for attacking the 5k.

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bobscamman
Cool Runner
posted May-14-2007 08:12 AM     Click Here to See the Profile for bobscamman   Click Here to Email bobscamman     Edit/Delete Message   Reply w/Quote
I met up with fellow Mainer and running friend Brian Denger and together we did a
Pre-race warm up - 3.1 miles - 24:57 - (8:02)
My official time -
Sea Dogs 5K road race - 3.1 miles - 19:43 - (6:21)

This is my third consecutive sub 20 5K now to get below that 19:30.

Garmin data - 3.13 miles - 19:40 - (6:20)
Avg HR 162 / Max HR 173
Splits: 6:10, 6:31, 6:12, :47

I posted my race report if anyone is interested:

http://www.coolrunning.com/forums/Forum13/HTML/009957.shtml

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Tchuck
Cool Runner
posted May-14-2007 09:33 AM     Click Here to See the Profile for Tchuck   Click Here to Email Tchuck     Edit/Delete Message   Reply w/Quote
quote:
Originally posted by stormywaters:
So what is needed to break 20 minutes, apart from Desire true grit and determination
I realise they are 2 camps whatever your ambition whatever the distance. Run as many miles as you can or focus on a quality running schedule.

Been reading Pfitzinger and think i am going to follow one of his plans starting in 3 weeks time. He says for 5km the most important method is the VO2 max workouts,

Anything else


I am a huge fan of critical velocity work outs especially if you are not a higher mileage runner without the aerobic base to support max V02 work outs. In the fall I either did a race or one CV work out each week and my 5K time continued to improve all Fall on 20 miles per week. The only fast stuff I did each week was 4 X 200M at 800M pace.
http://www.peakrunningperformance.com/docs/Critical_Velocity.htm

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Todd

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sheski
Cool Runner
posted May-14-2007 11:52 AM     Click Here to See the Profile for sheski     Edit/Delete Message   Reply w/Quote
quote:
Originally posted by runfastcoach:
sheshki -

You ask about CV and Tempos (probably meaning Tinman Tempos).

......

Must go!

Take care,

Tinman
runfastoach@gmail.com


Thanks for the explanation! I appreciate you taking the time to write that up.

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michaelsnelliam
Cool Runner
posted May-14-2007 12:37 PM     Click Here to See the Profile for michaelsnelliam     Edit/Delete Message   Reply w/Quote
Thanks for the replies. I'll take the long view on this goal and enjoy the journey.

-mds

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Dakota Ridgerunner
Cool Runner
posted May-14-2007 04:09 PM     Click Here to See the Profile for Dakota Ridgerunner     Edit/Delete Message   Reply w/Quote
Wow, lots of great posts here over the last couple of days.

Tinman, I wanted to thank you for your excellent, informative post. It does raise one question, which I hope you would be kind enough to answer. How do you calculate your Tinman Tempo pace?

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Tchuck
Cool Runner
posted May-14-2007 05:12 PM     Click Here to See the Profile for Tchuck   Click Here to Email Tchuck     Edit/Delete Message   Reply w/Quote
Not meant to answer for Tinman but he has a formula based on time trials or 5K race time. He won't reveal the formula but generally Tinman tempo is around 50 seconds slower than your current 5k race time or very generally 60 seconds slower than 3K - 5K race time.

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Todd

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runfastcoach
Cool Runner
posted May-14-2007 08:46 PM     Click Here to See the Profile for runfastcoach   Click Here to Email runfastcoach     Edit/Delete Message   Reply w/Quote
Dakota -

Tinman Tempo Pace is my long-time gold standard for training the high end of aerobic endurance. It's based on what one could theoretically run in a 3-hour race. I use calculus to derive it. Unless you have my chart in front of you which shows exactly what it is, simply use my rule of thumbs: add about 1 minute per mile to your 2-mile pace. That is very close. If in doubt, go a tad slower and just add 1 minute per mile to your 5k race-pace.

Take care,

Tinman

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stormywaters
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posted May-16-2007 09:11 AM     Click Here to See the Profile for stormywaters     Edit/Delete Message   Reply w/Quote
thanks tchuck and michigan flyer for your responses. mileage is getting there still low though. Planning on following a pfitzinger plan come June 3rd or 4th. So watch this space

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JimR
Cool Runner
posted May-16-2007 03:05 PM     Click Here to See the Profile for JimR   Click Here to Email JimR     Edit/Delete Message   Reply w/Quote
Covered a half marathon on Sunday in 1:33:09. Downhill course so you need to add a minute or so for adjustment, although I did run the tougher second half of the course (undulating and no elevation drop) faster than the first half. The 1:33 translates to 20:09 according to Mr. McMillan's calculator but I've got a lot of work to do before I go for the gold, so to speak.

Oh, please, let this be the year. I don't want to still be persuing this goal when I turn 50.

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runwalkjog
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posted May-18-2007 01:05 PM     Click Here to See the Profile for runwalkjog     Edit/Delete Message   Reply w/Quote
My weight at the start of September was 260 lbs (Body Fat 31.5%) which was the heaviest I have ever been.

I started back up on September 5th, 2006, after 2 years of not running. Missed all of October with a twisted ankle. On November 12th, 2007, I weighed 255 lbs.

As of May 17th, 2007, I am currently down to 206 lbs (Body Fat 24.0%) and just recently ran a 5k at a 6:53 pace (21:24). I have lost 54 lbs and 24% of my body fat. My age is 41 and my height is 5'11". I have run 600 miles so far this year.

Races
November 23, 2006 Turkey Trot 5 Miles 47:53
December 2, 2006 5k Santa Run 27:28
December 9, 2006 Jingle Bell 5k 27:19
January 27, 2007 5 Mile Trail Run 54:13
February 10, 2007 Frostbite 5 miler 41:46
March 3, 2007 Strides of March 5K 24:01
March 10, 2007 Cavalier 5k 24:36
March 17, 2007 St Patrick 5K 23.24
March 25, 2007 Heart Mini-Marathon 15 K 1.22.05
March 31, 2007 7 Mile Trail Series run 79.07
April 7th, 2007 Save a Life 5K 23.12
April 11th, 2007 Helke Park 5K 23.21
April 14th, 2007 10K Trail Race 56:45
April 21, 2007 Sugar Maple 5K 23:24
May 5th, 2007 Derby Day Dash 5K 22.36
May 9th, 2007 5K Trail Race 25:16
May12th, 2007 Memorial 5K 21:24

At the pace I am going when would I expect to break the 20:00 barrier? I am hoping to break 21:30 again this weekened. I have a couple of training runs in the middle of the week wich would have me believe that I could break 21:00. I never feel 100% for a race because of my training. I wonder if I took a week off and tried a 5k, If my time would substantially drop. My training log, photos and race details are posted on my website runwalkjog.com

[This message has been edited by runwalkjog (edited May-18-2007).]

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MichiganFlyer
Cool Runner
posted May-18-2007 03:26 PM     Click Here to See the Profile for MichiganFlyer     Edit/Delete Message   Reply w/Quote
quote:
Originally posted by runwalkjog:
My weight at the start of September was 260 lbs (Body Fat 31.5%) which was the heaviest I have ever been.

I started back up on September 5th, 2006, after 2 years of not running. Missed all of October with a twisted ankle. On November 12th, 2007, I weighed 255 lbs.

As of May 17th, 2007, I am currently down to 206 lbs (Body Fat 24.0%) and just recently ran a 5k at a 6:53 pace (21:24). I have lost 54 lbs and 24% of my body fat. My age is 41 and my height is 5'11". I have run 600 miles so far this year.

Races
November 23, 2006 Turkey Trot 5 Miles 47:53
December 2, 2006 5k Santa Run 27:28
December 9, 2006 Jingle Bell 5k 27:19
January 27, 2007 5 Mile Trail Run 54:13
February 10, 2007 Frostbite 5 miler 41:46
March 3, 2007 Strides of March 5K 24:01
March 10, 2007 Cavalier 5k 24:36
March 17, 2007 St Patrick 5K 23.24
March 25, 2007 Heart Mini-Marathon 15 K 1.22.05
March 31, 2007 7 Mile Trail Series run 79.07
April 7th, 2007 Save a Life 5K 23.12
April 11th, 2007 Helke Park 5K 23.21
April 14th, 2007 10K Trail Race 56:45
April 21, 2007 Sugar Maple 5K 23:24
May 5th, 2007 Derby Day Dash 5K 22.36
May 9th, 2007 5K Trail Race 25:16
May 9th, 2007 Memorial 5K 21:24

At the pace I am going when would I expect to break the 20:00 barrier? I am hoping to break 21:30 again this weekened. I have a couple of training runs in the middle of the week wich would have me believe that I could break 21:00. I never feel 100% for a race because of my training. I wonder if I took a week off and tried a 5k, If my time would substantially drop. My training log is posted on my website runwalkjog.com


Man if you can run a 21:24 at 205 pounds I should be able to break 20 soon. I am at 145 pounds and only 34. I have run 650 miles this year. I ran a 21:20 last September in a 5k. 8 months later and about 1000 miles later I ran a 20:22. It will still take a lot of training. Just stick with it as it sounds like you are making good strides with the weight loss and may be a more genetically inclined to running than I am.

No need to take a week off and try a 5k. If you really want a taper I would suggest doing 50% of your average weekly mileage then trying a 5k. I might try another 5k this Sunday.

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Docster
Cool Runner
posted May-18-2007 03:31 PM     Click Here to See the Profile for Docster     Edit/Delete Message   Reply w/Quote
quote:
Originally posted by runwalkjog:
My weight at the start of September was 260 lbs (Body Fat 31.5%) which was the heaviest I have ever been.

I started back up on September 5th, 2006, after 2 years of not running. Missed all of October with a twisted ankle. On November 12th, 2007, I weighed 255 lbs.

As of May 17th, 2007, I am currently down to 206 lbs (Body Fat 24.0%) and just recently ran a 5k at a 6:53 pace (21:24). I have lost 54 lbs and 24% of my body fat. My age is 41 and my height is 5'11". I have run 600 miles so far this year.

Races
November 23, 2006 Turkey Trot 5 Miles 47:53
December 2, 2006 5k Santa Run 27:28
December 9, 2006 Jingle Bell 5k 27:19
January 27, 2007 5 Mile Trail Run 54:13
February 10, 2007 Frostbite 5 miler 41:46
March 3, 2007 Strides of March 5K 24:01
March 10, 2007 Cavalier 5k 24:36
March 17, 2007 St Patrick 5K 23.24
March 25, 2007 Heart Mini-Marathon 15 K 1.22.05
March 31, 2007 7 Mile Trail Series run 79.07
April 7th, 2007 Save a Life 5K 23.12
April 11th, 2007 Helke Park 5K 23.21
April 14th, 2007 10K Trail Race 56:45
April 21, 2007 Sugar Maple 5K 23:24
May 5th, 2007 Derby Day Dash 5K 22.36
May 9th, 2007 5K Trail Race 25:16
May 9th, 2007 Memorial 5K 21:24

At the pace I am going when would I expect to break the 20:00 barrier? I am hoping to break 21:30 again this weekened. I have a couple of training runs in the middle of the week wich would have me believe that I could break 21:00. I never feel 100% for a race because of my training. I wonder if I took a week off and tried a 5k, If my time would substantially drop. My training log is posted on my website runwalkjog.com


Great job so far! Very well done.

I do know it gets a bit harder at this point. You are right around where I'm at (I haven't lost quite as much weight, but still quite a bit as well) for a 5K time.

I would just keep focusing on losing any extra weight necessary, and you might find that breaking 20:00 will come naturally. (Given your progress thus far!) As for tapering for a 5K, I might take the day off before a 5K, but generally I just run easier miles in the week leading up to a race. Cut the intensity some, and maybe mileage, depending on your schedule and what you feel is appropriate.

Another thought is simply to not run so many races. Pick a race every 3 or 4 weeks instead of racing every week. That would be a taper in itself.

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Dakota Ridgerunner
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posted May-18-2007 04:07 PM     Click Here to See the Profile for Dakota Ridgerunner     Edit/Delete Message   Reply w/Quote
runwalkjog, whatever you're doing...keep doing it! Obviously it is working very well. You've made great progress in a short time.

For some reason I've seen this pattern repeated many times:

1. big guy decides to get in shape
2. big guy starts running, biking, etc.
3. big guy loses lots of weight
4. big guy starts getting fast
5. not-so-big guy (but still bigger than me) starts beating me

FYI, I have weighed virtually the same since 10th grade (36, 6'0", 153 lbs). It amazes me that you guys can catch up and actually get faster than someone like me in such a short period of time, when I've been skinny and active my whole life!

My theory, which is based on pure speculation, is that big guys have really strong muscles, even if they are couch potatoes. They need strong muscles just to move 250+ pounds around. Once the weight comes off...watch out. Those same muscles convert the strength into pure speed.

So anyway, congratulations on some excellent accomplishments so far.

To get to your question, I'm not sure when you'll break 20 for the 5k. It could easily be next month, or the end of the summer, or next year. One thing I would HIGHLY recommend is to not treat 20 minutes as a "barrier." It's just an arbitrary time, like any other time. Look at it as a signpost on your way to getting even faster.

That said, it does feel pretty good to go sub-20! :-) So good luck and keep up the good work.

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runwalkjog
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posted May-18-2007 05:01 PM     Click Here to See the Profile for runwalkjog     Edit/Delete Message   Reply w/Quote
quote:
Originally posted by Docster:
Great job so far! Very well done.

I do know it gets a bit harder at this point. You are right around where I'm at (I haven't lost quite as much weight, but still quite a bit as well) for a 5K time.

I would just keep focusing on losing any extra weight necessary, and you might find that breaking 20:00 will come naturally. (Given your progress thus far!) As for tapering for a 5K, I might take the day off before a 5K, but generally I just run easier miles in the week leading up to a race. Cut the intensity some, and maybe mileage, depending on your schedule and what you feel is appropriate.

Another thought is simply to not run so many races. Pick a race every 3 or 4 weeks instead of racing every week. That would be a taper in itself.


Could one of the reasons for time improvement be the number of races I have been running? I really don't do speed training except for the races.

A chart I am looking at (by Bob Glover) states that I could improve my 5K time by 1:15 for every 10 lbs I lose. If this is correct by the time I reach my goal weight of 160lbs, I should be able to run a 16:00 5K. Could this really be accurate? So far it looks like I am on track with the chart. I have dropped 6 minutes with the loss of 50 lbs.

[This message has been edited by runwalkjog (edited May-18-2007).]

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neverenough
Cool Runner
posted May-18-2007 05:53 PM     Click Here to See the Profile for neverenough   Click Here to Email neverenough     Edit/Delete Message   Reply w/Quote
There is no way anyone could run a 16 min 5k just from losing weight. Your improvement will probably slow down as you get faster.

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charlieeee
Cool Runner
posted May-18-2007 06:13 PM     Click Here to See the Profile for charlieeee     Edit/Delete Message   Reply w/Quote
It really isn't that difficult to break 20 if you are in reasonable shape. If you can run 6 miles without stopping, you can probably go under 20. Aim for about 30 miles a week with three speed sessions. A recommended speed session is 3xMile ten seconds under goal pace, with 2 minute rest.

What it takes is a bit of determination and hard work. I'm about 4 minutes under it now, but when I was trying to break 20 I found that adding a little bit of hard work would get me there. I'm not very genetically talented[started around 22 minutes on a month of training, took me 3 months to get whre I am now].


Eat right, do more speedwork, add 10% to your wpm. then you're there.

Edit: RUNWALKJOG, I run around that and I'm 145 at 15. It takes ALOT more than ten pounds to lose 1:15, and to run 16:00 you better start doing about 90 miles per week. good luck.

[This message has been edited by charlieeee (edited May-18-2007).]

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tuscaloosarunner
Cool Runner
posted May-18-2007 06:35 PM     Click Here to See the Profile for tuscaloosarunner   Click Here to Email tuscaloosarunner     Edit/Delete Message   Reply w/Quote
quote:
Originally posted by charlieeee:
. I'm about 4 minutes under it now, but when I was trying to break 20 I found that adding a little bit of hard work would get me there...

[This message has been edited by charlieeee (edited May-18-2007).]


That's one f'in hell of an improvement. Question: you're in HS, correct? Not to say sound training and talent don't come into play, but you're also in your formative years--very different equation for a 30-50 year old guy to get that kind of improvement?

Curious (and truly, just curious): how long it take to go from over 20 to 16:xx (and if you're running in the 16s, did you go to Footlocker regionals in the Midwest [will 16 get you to Footlocker])? How did your training evolve? Any kind of phyisical changes on your end?

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runwalkjog
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posted May-19-2007 09:25 AM     Click Here to See the Profile for runwalkjog     Edit/Delete Message   Reply w/Quote
I ran the Miamisburg, Ohio Spring Fling 5K today hoping to break 21:30 again. Last week was not a fluke since I ran the exact same time again today, which was 21:24. I think I could have been under 21:00 if I paced myself better. I led the race for the first mile (uphill) in 6:28. The next spits were 7:12 (flat) with the last mile (mostly downhill) in 6:59. The last tenth was :44. My weight was at 213 lbs at the start of the race (7 Lbs heavier than A few days prior to the race). I am hoping to break 21;00 next weekend and 20:00 within the next month. Is this unrealistic?

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Tchuck
Cool Runner
posted May-19-2007 01:57 PM     Click Here to See the Profile for Tchuck   Click Here to Email Tchuck     Edit/Delete Message   Reply w/Quote
I think it is a bit unrealistic to take more than a minute off your time unless you are newer to running and/or can drop a decent amount of weight.

Slowly build miles and think long term. By Fall you could be there or sooner. Don't tear yourself up trying to do too much too soon.

Dropping weight will speed up the process a ton.

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Todd

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