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18499 Views 65 Replies Latest reply: Aug 6, 2011 10:41 PM by mdv483 RSS Go to original post 1 2 3 4 5 Previous Next
  • Jlong58 Rookie 2 posts since
    Aug 28, 2010
    Currently Being Moderated
    45. Apr 29, 2011 5:55 PM (in response to cy11)
    Re: Sub-20 minute 5K 2011 - who's with me?

    I too have a goal of running sub 20 in a 5k. I am 53 and am currently in my second year of running. My best time last year was a 22:52, but I have been doing a training program authored for me by Greg Mcmillan running for the last 10 weeks and have taken my PR down to 21:49 last weekend. Greg has me doing alot of intervals and tempo runs. When I first started to run, I didn't really think that I had a chance to ever break 20:00 at my age, but I am starting to believe it might be possible.

  • rnsljc Rookie 5 posts since
    Sep 27, 2010
    Currently Being Moderated
    46. May 15, 2011 7:00 AM (in response to cy11)
    Re: Sub-20 minute 5K 2011 - who's with me?

    Hi all, I'm new to the board. Making my first post. I'm definitely aiming for a sub-20 5k this year, so I want to give this thread a bump!

     

    How are all the previous posters doing? Has anyone reached the magical 19:59? If so, what was your training plan?

     

    I'm 25 with a history of casual running. A couple times/week. But this year I want to step it up. I ran a 22:20 last fall after a month or two of training with 15-20 mile weeks, very little speed work. My goal is to slowly increase my base to 30 miles/week, running 6 days/week, with one tempo run and one interval session each week. From what I can gather (in this thread and other similar ones), the general consensus is: increase your miles/week and add some speed work.

     

    Let's get this thread going again

  • SteveCo30 Rookie 5 posts since
    Dec 10, 2007
    Currently Being Moderated
    47. May 15, 2011 7:12 AM (in response to cy11)
    Re: Sub-20 minute 5K 2011 - who's with me?

    Mixed results as of late, 20:07 and 19:55 in last two races (won masters in both). I've recently decided to add a long tempo to my routine as I slowly ramp it up to 25-26 miles per week. Maybe its what I've been missing so that I can maintain a better pace for the second and third miles. Long run, speed, 1 mile repeats and the long tempo is my new plan!

  • westlakefamily Rookie 3 posts since
    Jun 7, 2010
    Currently Being Moderated
    48. May 15, 2011 2:17 PM (in response to cy11)
    Re: Sub-20 minute 5K 2011 - who's with me?

    Since April 1st, i ran a 21.12, then a 20.56, then a 20.06 then a 20.28 and last week i did it at 19.59. I also ran a 10k in between the 3rd and 4th times of 43:38.

    I am up to 43 miles a week with speed work once a week and tempo one day a week. I am 49, I have improved greatly since running with a group of dedicated runners.

    I have only been seriously running since last september. As i live in SW florida the heat is becoming a factor with training. My focus from this point is marathons i have coming up in October and December.

  • rnsljc Rookie 5 posts since
    Sep 27, 2010
    Currently Being Moderated
    49. May 15, 2011 3:18 PM (in response to cy11)
    Re: Sub-20 minute 5K 2011 - who's with me?

    Well done, both of you! WestLake, that's a lot of miles! Aside from your tempo and speed work, do you run most of your miles at a pretty easy pace?

  • westlakefamily Rookie 3 posts since
    Jun 7, 2010
    Currently Being Moderated
    50. May 15, 2011 4:23 PM (in response to rnsljc)
    Re: Sub-20 minute 5K 2011 - who's with me?

    Most of the time i run at a easy pace. Sunday is usually my long run day. it has been 10 milees up today when i ran 12 1/4. i ran at 8 min mile pace. During the week my runs range from 5 miles on speed work day. in that 5 is a 1 mile warm up and cool down. other days are 6 to  81/4 mile runs, range from 7.25 mile pace to 8.15 mile pace. I try to go to the gym 2-3 days a week also.

    Main reason i started running was to lose weight, which i have, since then i have got the running bug!!!. You can check our running club out at speedsters.com, we are also on facebook.

    As i said earlier i plan on focusing on the marathons, hence i am increasing the miles. My goal for the Marathon is 3:15 to 3:20, so i can qualify for Boston. I run 6 days a week.Some days the legs are dead and i don't run the day before a race. Good luck

  • mdv483 Amateur 26 posts since
    Jun 3, 2008
    Currently Being Moderated
    51. May 16, 2011 12:12 AM (in response to cy11)
    Re: Sub-20 minute 5K 2011 - who's with me?

    Personally, I would LOVE to be able to do a sub-20 minute 5k in 2011, but I don't think this will be the year for me to do it.  My personal best is 22:18, set last year around this time.  I trained for a marathon last year and pretty much stayed injured throughout the 2nd half of training.  I started off this year with a strained back, and since I recovered, I haven't run anywhere near as much as I'd like to.  I've run 2 half marathons this year, but yet my total mileage for the year is currently 143.  Weight has also been an issue for me.  I'm 5'11"and just weighed in at 199.6 and am starting a diet today to try to lose 10-15 pounds by June 18th (date of my hometown race).  My ultimate goal this year is to get down to 21:30 before I start marathon training again.  I just ran a 23:49 5k this past Saturday on a very hilly 5k course, so I've got a little ways to go to get to 21:30.  If I can get down to that time by the August 20th 5k, my goal will then be to get down to a sub-20 minute 5k in 2012 by that same August race.  I also have a goal running weight of 170 pounds...maybe by the time my December marathon gets here.





    PRs:

    5k-Russellville Rat Race,Russellville, AL (5/1/10) 22:18

    10k-Hueytown, Hueytown, AL (10/2/10) 47:52

    1/2 Marathon-Mercedes Birmingham, AL (2/13/11) 1:48:36

    Marathon-St. Jude, Memphis, TN (12/4/10) 4:30:26

    Upcoming races:

    Cullman midnight run-Friday night-8/12

    Russellville Watermelon 5k-8/20

    Florence UCP 1/2 marathon-10/29

    Birmingham Marathon - 11/20 (walk/run combo)

    St. Jude Marathon - 12/3

  • RunningPro1 Amateur 12 posts since
    May 19, 2011
    Currently Being Moderated
    52. May 19, 2011 11:14 AM (in response to cy11)
    Re: Sub-20 minute 5K 2011 - who's with me?

    I'm with ya cy11. My PR is a 22:31 and I'd love to break the 20 minute barrier by the end of the year. I really need to start incorporating speed work into my weekly routine or else I'll be lucky to get back to where my PR is

     

    Best of luck and happy running!!





    Kevin Bupp

    Running Executive

    Kevin@MyRaceRagz.com

    www.MyRaceRagz.com

    What Will You Wear On Race Day?

  • Carrjeep Amateur 24 posts since
    Sep 2, 2009
    Currently Being Moderated
    53. May 19, 2011 12:09 PM (in response to cy11)
    Re: Sub-20 minute 5K 2011 - who's with me?

    So, I think I'm on track to break 20 by Sept/Oct timeframe.  I put myself on a 30 mile a week plan running 6 days a week with two tempo days and an interval day.  I don't have any 5k's scheduled as of right now, but looking to do one probably in June.  I was at 22:39 back in January before I was on my current plan so I should be much improved.

    hopefully





    J.

  • rnsljc Rookie 5 posts since
    Sep 27, 2010
    Currently Being Moderated
    54. May 26, 2011 4:19 AM (in response to Carrjeep)
    Re: Sub-20 minute 5K 2011 - who's with me?

    Update: I ran an evening 5K race yesterday in 21:19. My previous PR was 22:20, so I'm excited about cutting off a minute. I started training only 3 weeks ago (prior to that: 2 runs/week). My training has included about 20 miles/week, 5 days/week, one tempo run, one speedwork day, and one long run. I'm hoping to increase the miles, but time is a factor.

     

    Anyone else have an update? Races scheduled this weekend?

  • Hurikad Rookie 1 posts since
    May 24, 2011
    Currently Being Moderated
    55. May 26, 2011 4:45 AM (in response to cy11)
    Re: Sub-20 minute 5K 2011 - who's with me?

    Thanks for posting that. It was a good educated guess on your part

  • BOSNPM We're Not Worthy 2,482 posts since
    Nov 20, 2007
    Currently Being Moderated
    56. May 26, 2011 4:48 AM (in response to rnsljc)
    Re: Sub-20 minute 5K 2011 - who's with me?

    I ran one last week-end 20:35, getting closer, but it time for my marathon cycle to start so I don't think I will get it this year.  Most of my races from now until Nov will be 10K or longer.  Always run a few around the Hoildays!

  • mdv483 Amateur 26 posts since
    Jun 3, 2008
    Currently Being Moderated
    58. Jun 11, 2011 8:32 PM (in response to cy11)
    Re: Sub-20 minute 5K 2011 - who's with me?

    Posted my best 5k time of 2011 today: 22:29.  11 seconds off my best, but today was an extremely flat course.  Not bad at all.  I did marathon training the last quarter of 2010 and started this year with a few injuries...mainly a strained back, so I've pretty much fought back.  There's a 5k I'll be doing in August which I'm pretty sure I can PR, if I can stay injury free.





    PRs:

    5k-Russellville Rat Race,Russellville, AL (5/1/10) 22:18

    10k-Hueytown, Hueytown, AL (10/2/10) 47:52

    1/2 Marathon-Mercedes Birmingham, AL (2/13/11) 1:48:36

    Marathon-St. Jude, Memphis, TN (12/4/10) 4:30:26

    Upcoming races:

    Cullman midnight run-Friday night-8/12

    Russellville Watermelon 5k-8/20

    Florence UCP 1/2 marathon-10/29

    Birmingham Marathon - 11/20 (walk/run combo)

    St. Jude Marathon - 12/3

  • JasonCR Pro 70 posts since
    Aug 30, 2008
    Currently Being Moderated
    59. Jun 14, 2011 5:07 PM (in response to cy11)
    Re: Sub-20 minute 5K 2011 - who's with me?

    At work, we have a company May Spring 5K and Nov Turkey Trot 5K each year ... I whittled this year's May run to 20:34, but I don't know if I can hit 19:59 by November (my focus is an Oct half).  The winner every time is this hardcore 10K racer guy, it's so not fair lol ... he just toys with us and then zooms the last 1~2 km to an incredible finish.  Even if we caught up with his 19:30, he's obviously got reserves ... sigh





    Just Do It!

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