So what kind of miles per week is everyone running? Is anyone following any type of training plan? When is everyone's next race?
5k- 18.17(12/11) - 5m- 32.12(12/11) - 10k- 39.58(12/11) - 13.1- 1:27:42(12/11)
9/11/11 - I did a green run 5k - 20.00
10/22/11 - YMCA 5k - 19.38
11/24/11 - Mesa Turkey trot 10k - 55.36 (PR) (backwards)
12/4/11 - Fiesta Bowl HM - 1.27.42 (PR)
12/10/11 - Sally's Run 5k - 18.17 (PR)
1/7/12 - Run, walk, roll 5k - 18.53
1/15/12 - PF Changs HM - 2.10.27(PR) (backwards)
2/12/12 - Runners Den 5 & 10 - 18.24
2/12/12 - Parkinsons 5k - 19.24
3/3/12 - Ryan House 5k - 18.21
3/10/12 - Fight Childrens Cancer 5k - 18.21
3/17/12 - Kiss me Im Irish 8k
4/1/11 - Carlsbad 5000
Not really on a real training program yet. Run about 24 miles a week right now. Have a 2 person team half marathon coming up in less than 3 weeks. Gonna try to do 8 minute miles for my half.
My next race is the Spring Run-off, in Gunnison, Utah, on April 9th. I'm running the half-marathon. I'm running about 36 miles a week right now. I like to try to run 5K's as fast as I can on some of my tempo runs. So that's what I'm going to do.
This is somewhat redundant because i talked about this in my original post but my current training plan is running 3.1 every morning 6 days a week. I'll be adding Sunday long rung starting this Sunday. I'll need to boost my daily mileage to get to 19:59.
Next race is 5K on April 16th. I'll plan on runninng at 23:45 ( 3 miles at 7:50 & 30s for the last 160m). See:
"Good things happen to those who haul"
I'm not tracking miles. I run 30 to 60 minutes 4 to 6 times per week + two weights sessions in the gym. Not planning to run anything yet except for Lake Placid Half in June. Probably try to hit some local 5K to get a sub-21 soon.
Results since starting running in Spring 2009 (as a 195 lb. 41 year old)
I'm 45 years old and started running last May (2010). This weekend I ran a 5K PR of 21:32 and have plans to be under 20:00 by the end of this year. I'm building mileage for a September marathon (my first) and once that is complete I plan on turning that milage base into a honest effort at going under 20:00. Considering last May when I started this adventure I couldn't break 30:00, and actually ran/walked my first 5K in 38:45, it's a little scarry for me to even be thinking about busting 20 minutes!
It's absolutely doable, I would spice up a little though. Since your mileage is not too high I would do some mild speedwork from the beginning. What I do usually is go for a sub tempo pace and halfway through the run I do 20 seconds all out with 40 secs recoveries times six or eight. It doesn't tax you as much as intervals and it will create the neuromuscular connection for the speed. Just a thought.
I'm still in the 30's right now... but I do take the challenge... I've been working my way a little faster each time... my first race this year was 43:27 and my last race was 37:48...I know it's a long way but I'm def up to the challenge. I'm hoping with all my hard work that my next two races this month will be under the 30 mark.. we'll see... this spring weather is killing my allergies! I'm excited and hopeful!
I have been running since Sept. 2010. I used to run in High School but that was about 29 years ago.
I just joined a local running club called Speedsters, we meet 3 days a week and 1 day out of the 3 we do speed work. My first 5K was last Nov. Which I
ran at about 23 min. I ran one last Friday at 21.12. I hope to break the sub 20 min. mark . Our group leader quoted this the other day which I believe is extremely relevant to reaching your goal.
"It is good to have a goal. It is even better if you have a powerful inner drive to achieve it. But without a workable plan, your goal and plan will benefit you very little."Good running!!
It's totally possible, i have not been running for that long and finally broke 21 minutes in 2009. Through the 2010 summer i was biking mostly and doing short quick runs during the week. I ended up running an amazing 19:25 at my last 5K, totally suprised myself. The one thign i give credit to is the long hours on the bike maintaining an 80-85 % heart rate effort. The other thing i would suggeest is go to runners world and sign in to use the smart coach to develop a training plan. It's a basic plan but it's free and has been what i have used for two marathons and several 5K and 10K runs. Also, just keep running, when i first started running it was 6 years ago and i could barely run a 30 minute 5K, over the course of time you get faster, The speedwork is improtant but staying injury free is more important so pay attention to your body.
My next goal after the Eugen marathon ( 3:20 goal) is a sub 19:00 5K.
Cy11, I am with you. I am 47 and my last 5k last year was 24.22, but early in the spring last year I ran a 22:43.
However I disagree on the approach not to do the speed work. Work on base, sure, but I heard Lance Armstrong say some pretty profound a few years ago. Some one asked him, how do you ride so fast? He said if you want to ride faster, ride faster. He stressed the importance of getting in some sprint work to work on the FT muscle development. Over time that will translate into improved strength and endurance, which is what we ultimately need for distance running. But also start working on distances longer than you are going to run. even if it is only 4 - 4.5 per day, just to keep your muscles from adjusting to that distance. We tend to become efficient when we do thee same things all the time.
In my youth I could run sub 16 minute 5K, and sub 5 minute mile, but alas I age, and retain weight.
Let's try this. You work on base, I will get at least one speed workout each week. I am running a 5k this Saturday to give me a starting referance. Let me know how you do on the 16th.
Have a Nice Run!
That's a great goal, and I bet you can do it! The two times that I've been successful in accomplishing it, I did not have a sub 20 minute 5k as my goal. The first time was at a local Boy's and Girl's club run, and I went into the race with a goal to win it. The 19:52 that I posted was good enough for 5th place overall, but the interaction with the lead runners as far as keeping me focused on them, and not what my pace was, was a great diversion. I was just trying tio run as fast as I could at that particular junction of the run. The second time that I broke the 20 minute mark was in a 10K relay (5K & 5K) that I did with my wife. My wife batted lead off, and positioned us mid-pack by the time she handed the baton to me. I wanted to catch as many runners as possible, and focused on that, not my time or pace. a 19:10 (PR) 5K resulted. So, try focusing on something OTHER than running a sub 20 5K, and perhaps it will come to you, as it did me! (I was 48 y.o. on the first sub, and 49 on the second...)
Totally doable, good luck! I'm 43 and am usually training for marathons but run 5Ks all summer long for fun. My PR last summer was 20:56. I too am hoping to break 20 minutes and have started incorporating more speedwork/track work into my workouts.
The 5Ks I run (it's a summer series every week, same course) are unusual in that it is up a hill then down a hill. So the first half is a good long climb and the second half is downhill. I've never run a flat 5K before. I wonder if this up and down hill course is easier or harder than a flat course?
I'm down with the Sub 20 thread! I have been looking to accomplish this for quite some time but my injuries and likely me being lazy have kept me out of the sub 20 class. I have however run 20:20, 20:10, 20:50 a number of times which just bothers me even more. This year I have already worked through some injuries while strengthening my legs, shin splints and plantar faciatis, yay me! I am back to feeling about 90% and i'm going to accomplish my goal this year. I will keep you posted.