If you've ran a 5k in 20 min or under

[spedrunner]

How did you train for it?   

My best time was 20:12 a few years ago, id love to be able to break 20 just once , ill be honest, i dont nearly put much effort into my training plan as I should, i kinda just run for me and pleasure, but id like to set a goal of this just once  Give me something to work towards

[gumi]

Track workouts: 800s in under 3 minutes x 6. Mile repeats at 6-6:10 x 3.

And practice. The 5K is kinda a skill, it tests that very fine line of starting off fast, but not starting off too fast.

[aurora]

I did it on my college xc team, so that's not going to be much help to you because I really can't remember training details from that long ago. I vaguely recall being angry at my coach and wanting to prove something to him, too. I know we were doing lots of speed work and had the right taper, but I couldn't give details.

With a 20:12, though, I'm sure you can do it!

[shelbyann]

I have but it's been years for me too. Most of my more recent 5Ks are in the 20-21 range...I guess I have been half-assedly chasing sub-20 too.

If I were to get serious about it, I'd hit the track once a week for a quality speed session totaling about 3 miles, then add another tempo run in later in the week. Pick a flat race and taper properly for it.

Good luck, I think you can do it!

[foundmylazybum]

1200 down to 400 ladders x 2 on the track.

Tempo runs off the track.


OR: At least one run a week that includes 3-4 miles near race pace. That's basically what I do now. A 19:59 is a 6:26 mile so you need to be at that.

Overall, track workouts don't mentally translate to confidence in races for me, I much prefer to train how I race...if I can run at pace for the distance I know I can do it in a race.

[gumi]

Jun 30, 2013 17:49:05 GMT -5 foundmylazybum said:

OR: At least one run a week that includes 3-4 miles near race pace. That's basically what I do now. A 19:59 is a 6:26 mile so you need to be at that.

Overall, track workouts don't mentally translate to confidence in races for me, I much prefer to train how I race...if I can run at pace for the distance I know I can do it in a race.

I agree that track workouts don't give me much confidence - for me, its because they are flat with a distribution of wind.  In a race, you will have uphills, down hills, headwinds, etc.  But, I never have ran 3 miles at my 5K pace unless it was in a race.  I think if I could do that, I would consider my 5K goal pace too slow.

At track, we sometimes do speedwork on the track - and we often do it off the track.  I run faster on the track, but I prefer the latter since I do think its better training.

OP - when we do speed work off the track, we do minutes, not distance.   A good workout for you would be 4 min fast, 2 min recovery  x 6.  If you on pace, 4 minutes should be 1K.  If you can do that pretty easily, reduce the recovery.

One of my other favorite off track workouts for a fast 5K is 6 minutes at 5K effort (should get you close to one mile) + 30 second sprint (should get you around .1) x 3.

[gumi]

Also, one more thing: Since 19:59 IS technically a 6:26 pace, you are counting on a very accurate course. I very rarely run exactly 3.12 during a 5K. I almost always run 3.15-3:18. So, I would shoot for a 6:20 pace.

[spedrunner]

thanks everyone. these are great tips!! Cant wait to try them out

[foundmylazybum]

Jun 30, 2013 18:13:24 GMT -5 gumi said:

Jun 30, 2013 17:49:05 GMT -5 foundmylazybum said:

OR: At least one run a week that includes 3-4 miles near race pace. That's basically what I do now. A 19:59 is a 6:26 mile so you need to be at that.

Overall, track workouts don't mentally translate to confidence in races for me, I much prefer to train how I race...if I can run at pace for the distance I know I can do it in a race.

I agree that track workouts don't give me much confidence - for me, its because they are flat with a distribution of wind.  In a race, you will have uphills, down hills, headwinds, etc.  But, I never have ran 3 miles at my 5K pace unless it was in a race.  I think if I could do that, I would consider my 5K goal pace too slow.

Well. I said "Near" race pace.

Also, the race simulation is not an uncommon workout.

[wanderlustmom]

you ladies are amazing!  Proof you can't compare ever, I was still on a bubble from my 24 minute 5K last week and I can't imagine getting any faster than that for me.

[spedrunner]

Jun 30, 2013 19:48:04 GMT -5 wanderlustmom said:

you ladies are amazing!  Proof you can't compare ever, I was still on a bubble from my 24 minute 5K last week and I can't imagine getting any faster than that for me.

trust me, this is prob wishful thinking. I dont think i can put in enough effort to get myself there

[wanderlustmom]

Jul 1, 2013 6:57:47 GMT -5 spedrunner said:

Jun 30, 2013 19:48:04 GMT -5 wanderlustmom said:

you ladies are amazing!  Proof you can't compare ever, I was still on a bubble from my 24 minute 5K last week and I can't imagine getting any faster than that for me.

trust me, this is prob wishful thinking. I dont think i can put in enough effort to get myself there

go for it!!!!