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11806 Views 47 Replies Latest reply: Jul 20, 2011 7:26 AM by IAmBarry 1 2 3 4 Previous Next
IAmBarry Amateur 27 posts since
Jun 14, 2011
Currently Being Moderated

Jun 22, 2011 12:49 PM

Newbie - training to get sub 20 minute 5k

I turned 40 on March 11th of this year. In a desperate bid to hang onto my youth I decided to enter the Warrior Dash in May, which gave me 2 months to train for it. The Warrior Dash is a 3 mile obstacle course through mud pits etc.. and I had never ran more than a mile in my life. I trained to where I was able to jog 3 miles on 2 occasions prior to the race and eventually completed the Warrior Dash in 26:23 minutes. (I have serious doubts the race was actually 3 miles long) I came in 44th in my age group and my competitive spirit immediately motivated me to set a goal to finish next years race in under 20 minutes.

 

Now of course I must finish a 5k in under 20 minutes if I want to reach that goal. I admit its probably an ambitious goal for a 40 year who has barely 3 months of running under his belt, but what the hey - you only turn 40 once. I found a training schedule online and plugged in the numbers below which I think will get me to my target of Sept 3rd SUB 20 MINUTES!!!

 

I think that as long as I put in the effort and my body does not break, I can achieve it. Nothing to it but to do it.....

 

MonTuesWedThursFriSatSunTotal
MilesMPHMilesMPHMilesPaceMilesMPHMilesPaceMilesPaceMilesPace
210 min mile 45 6fast 1019-Jun
354x4008/8.1/8.2/8.3 45 4easy 1426-Jun
358x2009 45 4easy 143-Jul
354x4008/8.2/8.4/8.6 45 5easy 1510-Jul
456x4008/8.2/8.4/8.6/8.7/8.8 45 31 mile TT 1417-Jul
458x2009.2 45 5easy 1624-Jul
456x4008.4/8.6/8.7/8.8/9.0/9.2 45 32 mile TT 1431-Jul
358x2009.4 45 5easy35187-Aug
454x6009.0/9.2/9.4 45 5krace351914-Aug
458x2009.6 45 5easy351921-Aug
353x8009.0/9.2/9.4 45 5easy351828-Aug
352xmile9.6 45 5krace35184-Sep

  • Janet_CA Rookie 3 posts since
    Jun 21, 2011
    Currently Being Moderated
    2. Jun 22, 2011 5:12 PM (in response to IAmBarry)
    Re: Newbie - training to get sub 20 minute 5k

    Thanks for sharing your progress and keep up the fantastic work!  You encourage the rest of us.

  • lenzlaw Community Moderator 10,424 posts since
    Jan 18, 2008
    Currently Being Moderated
    3. Jun 22, 2011 7:22 PM (in response to IAmBarry)
    Re: Newbie - training to get sub 20 minute 5k

    I think your biggest issue will be to avoid injury.  That's a very ambitious goal and you're jumping into a training plan that your body isn't prepared for.  Be careful.  Be willing to back off at the first sign of any unusual pain or possible injury.  Good luck!

     

    Len





    Len

  • tompor1 Amateur 23 posts since
    Aug 5, 2009
    Currently Being Moderated
    4. Jun 23, 2011 5:04 AM (in response to lenzlaw)
    Re: Newbie - training to get sub 20 minute 5k

    I am in total agreement with Len on this. Why would you set such a lofty goal when it takes years, yes years, to train your body to accomplish fast running?

    You set up a program but never said what you could do pace wise. Are you at age 40 capable of running 6 minute miles? I am assuming that you realize the mud and obstacles will slow your time down? So, if it is a true 5K you would need to run well under 6:30 pace. Lopping off 2 minutes a mile in one year is an unrealistic goal. Can it be done, sure I suppose, but the possible injuries and discouragement from failing may stop your running career forever and that would not be a good thing. 





    Run Earth Days 5K..........29:53......9:38/mile.........1'st race in two years

    Ford City Heritage Days 5K......27:52......8:59/mile

    Red October Run 5K...Wayne, Michigan........Oct 1....28:08

    Pain is temporary

    Pride is forever

    Tom

  • BOSNPM We're Not Worthy 2,482 posts since
    Nov 20, 2007
    Currently Being Moderated
    5. Jun 23, 2011 6:55 AM (in response to tompor1)
    Re: Newbie - training to get sub 20 minute 5k

    +2 for Len, I tend to think you are on your way to a overuse injury.  Can it be done, time will tell.  I would tell you that my son who is 17 can go run 19 easy right after baseball season, me on the other hand at 50  and running 5 days a week have been chasing a sub 20 for a couple of years.  Speed work requires you to have a very, very good running base 1st before you start adding the added wear on your body that speed work causes!!!!!    Good luck, if you feel something going bad stop doing the speed work.

  • OntheRunNYC Rookie 7 posts since
    Nov 1, 2010
    Currently Being Moderated
    7. Jun 23, 2011 7:21 AM (in response to IAmBarry)
    Re: Newbie - training to get sub 20 minute 5k

    Newbie - I think your goal is very agressive - that is a very fast pace for someone just starting out. I don't know your physical conditioning but I urge you to be cautious and if you really want such a goal please get a doc clearance. It takes years to be able to run that pace.

     

    Running an 8 to 10 minute mile pace consistenly 3x a week 5k is excellent for a newbie. IMHO

  • Ericd3043 Legend 266 posts since
    Aug 2, 2009
    Currently Being Moderated
    10. Jun 23, 2011 10:26 AM (in response to IAmBarry)
    Re: Newbie - training to get sub 20 minute 5k

    I will reiterate what the others said - be realistic and really listen to your body.  It sounds as if you might have a decent base depending on what you have been doing and how often.  To be able to get the numbers you ran, you probably are.  One note though - to constantly do that is to put wear and tear on your body you are not used to.

     

    I am no where near that fast yet - but here is my experience.  Last year, I was running 5ks in about 26+ minutes.  I worked on speed and trained the best I could.  I did my own plan and was constantly battling injuries.  Thighs, shin splints, etc.  At the end of the year, I did a marathon and had issues there as well.  I did not put in the full training because of the injuries and it showed in my performance.

     

    This year, a different story.  I am not trying to go all out and work on speed.  I dialed it back, did longer slow runs and my times are getting faster now - not in the 26's yet for a 5 k, but getting there.  My last 5k was about 28 min.  I have not had any issues with injuries - even the shin splints are gone.

     

    One side note - I know you said this sport is free - it is not.  Shoes are important - get good ones to meet your needs and change them out around the 350 mile (whether they look like it or not)  I like to get my money's worth and it showed in my performance on the road.  Now I track my mileage and will be getting another pair before the September marathon (I just bought a pair, so there you go on the change of mind set.).  My old shoes from last year were worn out as I am noticing aches/ pains not there that were before I switched shoes.

     

    Do what you feel you need to do - but listen to Len and the others - we have learned the hard way and would rather see you stay enthused and keep improving than get discouraged because you were injured.  The times will come as you put in the training and probably quicker for you than others based on your history - but the bones need that time to adjust to the constant pounding.





    My race times (2012)

    Race Schedule for the year:

    May 6th Frederick Running Festival 1/2 Marathon

    May 28th Run through the Park, Ligonier 5k

    August Tentative - 5 miler in Chambersburg, PA

    October Baltimore Running Festival Marathon (also the 2nd part of the MD Double challenge)

    Personal Best :

    5K : 28:32 Run through the Park, Ligonier PA

    5mile : TBA- Marine Corp 5 Miler in August, Chambersburg PA

    10mile : 1:44:52 Cherry Blossum Festival Run, Washington DC

    Marathon : 5:01:22 Akron Marathon

  • tompor1 Amateur 23 posts since
    Aug 5, 2009
    Currently Being Moderated
    13. Jun 23, 2011 11:17 AM (in response to IAmBarry)
    Re: Newbie - training to get sub 20 minute 5k

    Yeah, I use a heart monitor, I like to keep my pace slow for long runs so I keep my heart rate lower (75 to 80 percent of max). I have never tried using it for speed work or regular training runs. I had the problem of feeling good when I went out for a long run and running a pace I couldn't sustain for the complete distance so now I monitor my heart rate and refuse to allow myself to go above 80%.





    Run Earth Days 5K..........29:53......9:38/mile.........1'st race in two years

    Ford City Heritage Days 5K......27:52......8:59/mile

    Red October Run 5K...Wayne, Michigan........Oct 1....28:08

    Pain is temporary

    Pride is forever

    Tom

  • squilky Pro 91 posts since
    Jul 18, 2007
    Currently Being Moderated
    14. Jun 23, 2011 11:23 AM (in response to IAmBarry)
    Re: Newbie - training to get sub 20 minute 5k

    Did you do the Warrior Dash in Budds Creek Maryland? I hope to do the Warrior Dash there in May of 2012. Looks like so much fun. If I run it, my only two goals are to 1) finish the race 2) not finish in last .

     

    MK





    Couch to 5k completed: 7/15/2011

    USPTO 5K 10/16/2011; 29:14 110/238

    Bull Run Festival of Lights 5K 12/31/2011; 31:30 324/683

    Primal Mud Run 4/14/2012; 1:29:29

    Cody's Crew 5k 9/16/2012 31:15

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