A 20 minute 5k is 6:27 per mile.
That may sound fast but you do not need SPEED to run this pace which equates to about 9.6 MPH.

You need endurance.
Almost anyone can run 9.6 MPH for 100 meters.
You just need to increase the distance that you can run that 9.6 MPH.

I bet your top speed is around 15 MPH so you already have the speed to run a sub 20 5-k race. You can train for speed all you want and I don't think you will get much faster in terms of your top speed.

You need to run lots of slow miles to develop the capallaries which bring increased oxygen and physical fitness. This also helps your confidence as you feel better when you run. Once you have the base it is very easy to develop speed...probably within 2 weeks you can be significantly faster by doing some interval or tempo runs. I don't run all my runs slow. Every 2-3 weeks during base I run a race because I am sick of running slow. This makes the races fun as something new and I usually crush my old times by doing this.

I have broken all my records from 2 miles - 6 miles doing no speedwork. Just racing every 2-3 weeks with 90% of my runs at 10:00 per mile pace. If I do speedwork will I get faster? More than likely yes...but as long as my times keep dropping with no speedwork I will keep doing what I am doing.

Agree with much of what's been said. Most of your gains are going to come from improving endurance and raising lactic threshold.

Like Tchuck, I believe that CV intervals are great. If you don't feel like wading through the technical defintion, it works out to roughly your 10k race pace or 15-20 sec slower than 5k. It varies a little, depending on how fast you are. Be sure not to take too long of a recovery jog unless you are sharpening up for an important race. About 1 minute per faster K is about right.

Regarding the faster stuff, it probably is necessary at some point to put the "icing on the cake". I actually have done very little of it, and took my 5k down from 21:30 to 19:40 within about 4-5 months. However, I've only improved another 6 seconds in more than a year since then, but 10 mile and half marathon times have come down a couple minutes each.

Jim[/URL" target="_blank">

Remember, CV training has an accumulative effect. Continue to include them, week after week, or at least several weeks per year to realize full benefits!

Regards,

Tinman

Happy B-Day Jim, you young man you! Your times are great!

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Good job Duckgeek and welcome. You should have no issue breaking 20 min down the road. The weight loss will do it alone.

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It is good to see this thread active. I had planned to take the month of January off (to mentally recover), and then start up again in February. The one month off lasted one week. I ran 0, 30, 30, and 30 mile weeks in January. So far this month I have run 32, 24, and 31. My plan over the next few weeks: three, 34 mile weeks, and then a 24 mile cut back week.

My next 5K race is April 21. Here is the year/time I have done this race in the past: 2002/21:33, 2003/20:18, 2004/20:06, 2005/20:04, and 2006/Did not race due to travel. This is the fastest 5K I race. Every other 5K I do is a lot tougher, and my times show it - upper 20 minutes to mid 21 minutes.

I emailed the race director, asking how the course was measured, hinting I was concerned it may be short. His response:

quote:<HR>
Our race is scheduled for Saturday, April 21 at 9:30 A.M. This will be our 25th annual!

(*name removed*) and I wheel-measured it a few years ago, so hopefully the course is just living up to its billing as ?Maine?s fastest.?
<HR>

This thread has discussed course accuracy in the past. What are everyone?s thoughts my next race? I think it is accurate. It is a long running race (it will be 25 years old this year), it has had the same race director at least since 2002 (the first time I raced it), and wheel-measurement is reliable. I do not think it is certified. The first half mile is down hill, and the rest of it is flat.

If I can only run a sub 20 minute 5K on ?Maine?s fastest? course, can I claim I have run a sub 20 5K? Or would I be voted off the sub 20 minute 5K island?

Hello Michigan flyer,

Using a software program that shows elevation, the course starts at 320 feet. The first .62 miles drops to 180 feet (-140 feet). It then climbs to 220 feet (+40 feet). It stays at 220 feet until the end where it drops back to 180 feet (-40 feet), and then ends on a climb - back to 200 feet (+20 feet). The net drop is 120 feet.

quote:<HR>Originally posted by d3finition:
Ok guys just a quick question what MPW were you guys at when you broke 20min 5k? <HR>

35-40. Raced often, mostly 10Ks.