What do I need to do to get in the 20min range...I just broke the 30mins...any advice??? Thanks for imput...
Now that was easy, wasn't it?
As background, I'm a longtime (old) runner who used to be able to run sub 18 minute or less 5ks (PR -- 16:40). I haven't done that in a long time. I'm not naturally speedy, so it took a lot of work. I didn't have coaching or books, but read Runners World and tried my own program, which involved three types of runs: running long distances (12-15 mile runs once a week), daily runs at near my race pace (which may or may not be good for you), and speed work (a mix of quarter, half and a few mile runs). I needed the long runs for an aerobic base and to strip excess weight off my body. While I was capable of running long distances at a good clip, I discovered that I was not gaining speed as I once had, so I started once-a-week speed sessions on the track. The last part dropped my time from the low 20s to 18+ minute 5ks. From there I naturally progressed to sub 17 minutes over the course of a month or so.
I'm not saying that these kinds of results should be expected. I was in my mid-20s, gainfully employed by Uncle Sam and worked out 6 days a week, including open-ocean swimming in the summer.
However, the same principles still apply -- increase your endurance with long runs, and increase your speed with speedwork and runs that are near your race pace.
There are plenty of training plans online; try one out.
"Victory through attrition!"
Charleston Half-Marathon 1/15/2011 -- 1:52:03
The Scream! Half-Marathon 7/16/2011 -- 1:56:00
What kind of training are you doing now?
Here's a link to a post that I wrote about training to break 20 minutes in the 5K.
It might be too agressive for you if you just cracked 30 minutes.
Boston Marathon Finisher
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