Just, a suggestion for my $.02... Mix things up a bit. Doing the same run daily doesn't do much to help you improve. Maybe one day do your 3-miles as 1-easy/1-hard/1-easy, another day do it all easy as a recovery run, another day do it all as a tempo run (approx 20-30 seconds slower than 5k target pace). Adding the Sunday long run will also help in terms of increasing your overall aerobic capacity. Good Luck!
I'm with you! I'm 47 and been running for a little over a year. A good friend of mine encouraged me to start and I'm glad I did. I'm loving it! My first race I managed 24:29, a year on I'm at 21:35. Still a way to go to under 20 but I can almost smell it!
Next race is on Sunday 10th, I have a sub 21 goal for that...then I'll start working towards 19:59!
Good luck to all out there racing and well done to everyone for getting of their bums and working hard!
Welcome everyone to the sub 20 thread. It is great to see so many people interested in running faster. I plan on racing this weekend going to try and atleast equal my PR. Also if you race anything longer than a 5k the training involved with that will make your 5k that much faster and easier!! So the more you run the easier its going to be!! There is a lot of great advice going on here too. Goodluck to all of you that are running this weekend!
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
Right on Cy! That is my goal this year also. Currently at 25-35 miles per week with some speed work here and there. Now that it is spring I can train in earnest. I am 51 yrs old, 210 lbs, and been running since 1973. I ran 20:12 for 5k last fall and need to break 20 minutes one more time before I get any older. Workouts last fall included 3 x 800 at 3:05 each with 1 mile warm up and cool downs. Also, 3 miles at 7 min pace with 1 mile warm up and 1 mile cool down. I figure if I can drop some weight and get under 200 lbs I can reach my goal.
Never thought of it as a goal. I agree with another poster who ran his best 5K while training for a half marathon. I'm training for my second 1/2 in May and just ran a 23:36, nearly 4 minutes faster than last 5K in September. This was on a 30 mile week so my legs were not fresh. I think the long runs and tempo training on the 1/2 marathon schedule definitely give you the speed and endurance to cut down your 5K PR. The race just seems really short and fast compared to the 10 and 12 mile long runs. After my May 1/2, I'm going to try to get down to a 21 and change 5K. At 49, sub 20 seems lofty, but why not try?
I'm with you,
but at a goal that is realistic for me. I started running last Oct. and I am having a great time. I've run thirteen 5Ks in three different states so far. I've improved my time by more than 3 minutes since I started and have four 1st places in my age group. My PR is 25:15. My short term goal is to break 25 minutes my next race. My long term goal is to break 24 minute before I turn 65, next St. Patrick's day. I'm totally confused about how to train to improve. I was running on a treadmill three day at 6 mph for 55 minutes and one day at 7 mph for 25 minutes, resting the day before and after the race and racing almost every Saturday. This schedule was difficult for me to keep up and I started missing days. Since the weather changed, I'm doing neighborhood runs of 4.2 miles (but I have no sense of pace) three times a week and doing my tempo run on the treadmill. In races, I start out at a 7:50 pace the first mile, but can't maintain that pace. Although I have a real good kick the last tenth of a mile. Any ideas on what is the best way to train so I can maintain a sub 8 minute mile? I also go to Yoga classes 5 times a week, weight train on my own twice a week and go to a group weight training class once a week. I don't make all my classes or workouts every week, but that is my goal schedule. Jack.
Nice thread!! I was a bit disappointed after looking at my speed progression from last year. In 2009 (my first year of running), I finished off the race season with a 23:17 5K PR. At the end of last year (same race course), while I did set a new 5K PR of 23:07, it was a bit of a letdown knowing that all of the training I put in over the previous year only amounted to a 10 second gain.
OK, so there's more to the my story that probably attributed to the small-ish increase in 5K race speed. I think it was mainly due to a lack of focus on the 5K run length, then again, I would have figured that all of the following things I did over the year would have made me faster:
While I don't have the exact stats, I'm pretty sure I made some decent reductions in bodyfat % over the course of the year. My overall weight was down maybe a few pounds from 2009 to 2010 in those 5K races I mentioned, so what gives?? I don't see a lot of talk in this thread about body weight and body fat percentage, but I'd be curious to see how people measure up compared to their race times. I believe it does make a difference.
While I would love to go sub-20 for a 5K, my New Year's resolution was to go sub-22 by the end of the race season in 2011. That seems aggressive considering I need to gain about over a minute while only gaining 10 sec the year before.
So, how am I going to go about accomplishing this? Well, I'm training for my second marathon now (VT City Marathon on 5/29). On the surface, that doesn't seem to really help in the 5K speed department. But, compared to my first marathon where I was focusing on just building up the long distance base during training, since I have a lot of that base built up now, I can pay more attention to speed workouts.
I'll also be training for my first half Ironman distance triathlon (slated for Sep'11), so that will help in the endurance department and I would think it would help me to get in overall leaner shape.
I'm also reading some books on getting faster ("Run Faster" by Brad Hudson and Matt Fitzgerald) and keeping my weight in check ("Racing Weight" by Matt Fitzgerald).
What else should I be doing?
Friggin h - e - double too picks lad. 25 minutes at 64 years of age. Dude, you should be teaching us your secrets. That's pretty spectacular based on age group results in this area, right up there with some pretty fine thoroughbreds I'd say.
You're making me feel all wussed out again complaining about my 47 year old aches and pains.
Learning how to pace yourself comes with time and experience. I think you'd probably learn more quickly and realistically by focusing on the road work more. Gradually upping your mileage would probably help, but only done very carefully. Keep to the 10% rule (no more than 10% increase in effort or mileage in consecutive weeks), or less, to minimize overtraining related injuries If you have alot of hills around, it makes it a little difficult to actually hold a level pace, so you just need to learn how to adjust to the ebb and flow of effort required to scale the hill vs. catching your wind on the downhills. I'm not sure if people find Garmins especially helpful in learning how to hold a consistent pace. I tend to try to listen to my body more and not focus on what the high tech stuff is telling me about ever other step I take. Think you want to learn to focus on your body feedback moreso than the gizmos.
Just my two cents.
I'm in. Here's my plan to do it:
Boston Marathon Finisher
I ran a 3 mile race in 20:34 today. Does that mean I'm on the cusp of a sub-21 5K?
Results since starting running in Spring 2009 (as a 195 lb. 41 year old)
That breaks down to a 25 second 160 meter kick at the end.
When I looked at past Garmin records, I ran 87 meters in 14 seconds while running a 24:44 5K. At that point I hadn't set my Garmin to beep at 1 mile intervals so don't have an exact time for the last 160 meters
Anyways doing the math that extrapolates to me doing 160 meters in 25.8 seconds while running about 20% slower then you and I don't run a 4.5 40 so yes you can.
(Disclaimer I've never actually been timed in the 40 so . . .lol)
I am in! My first 5k was 36 &change 2years ago. Just ran a pr of 23:50 today. I am running 35-40 mpwbut with not much speed work. I do lots of hills but I know I need to start speed work.
In my first 5K Run, I did a 19:48 min run. Came first in my age class--I'm 33, and have been running since 1995. How did I do it? I just run regularly 4 miles that includes hills and dirt trails. My regular runs are usually about 21 mins for a 5 K distance. I did better because whenever I closed in on someone, I sped up to pass them.
Sub-20 5K is a great goal! Sometimes I make, sometme I don't. But at 55, and after 5 years of running 5K's at around 21:00 to just under 20.00, I made it my goal to be consistently Sub-20. In the past 6 months, I've had three races between 19:34 and 19:40. Here's what I did ... 1) took 3 months off with a broken foot (not recommended), 2) consistently do a speed/interval workout, a tempo run and long run each week, and 3) work on a fast turnover while landing midfoot instead of overstriding. Keeping my mpw at under 22 makes my knees happy too! Trying to beat 19:30 tomorrow morning!