I am also on a quest for a sub 20 minute 5k. My best is a 21:03 to this point and it really is tough to get the last minute off. I started running two years ago and ran a 25 minute first race and that year got my time down to 22:30. Last year I improved to 21:30 and have brought it down a little this year. If you are in the 26-27 minute mile catagory as I'm reading from some of the posts realistically you could be years away from that goal. I'm not saying that to discourage but you need to be realistic. I am 50 and age certainly factors in . You will need to get your weekly mileage up to close to 40 miles with at least one speed work day ( working to be sub 5:45/mile in your speed work) and a good tempo run in the sustained 7-7:20 range. You will also need to do a couple days of serious hill work. If your current pace is 8:30/mile going down to 6:30 is huge.
I wish I were looking for a sub 20 min 5K but that was a few years back when I was in my 40s and 50s. Right now I will be estatic to run a sub 27. Remember one step at a time. Do not get discouraged if your time levels off for a while. BillSr is correct in his training regime for you and as I said from the outset of this discussion this is a big leap in fitness. Good luck guys, but be careful and don't risk injury. Injuries can set you back years or completely eliminate your running.
Run Earth Days 5K..........29:53......9:38/mile.........1'st race in two years
Ford City Heritage Days 5K......27:52......8:59/mile
Red October Run 5K...Wayne, Michigan........Oct 1....28:08
Pain is temporary
Pride is forever
Thanks for the advice Billsr. I'll try and shoot for those training times. I did a 6:59 pace in my 4x400's this morning, I do speed training every Tues so I'll be whittling that time down each week. I ran 3 miles last week in around 25:30 and I feel my endurance is still getting better each week. I plan to race in a test 5k on Aug 13th, and looking at last years results my current time isn't too bad. In this particular race no one in my age group actually broke 20 minutes although 1 guy did come close. I'm thinking sub 24 for this race is reasonable
Male 40 to 44 Place Name City Age O'all Time
Male 40 to 44
Place Name City Age O'all Time
1* christian griffith norcross 40 6 20:15 2* Marius Hechter Atlanta 44 11 21:29 3* Chad Gregory 40 15 21:51 4 Brian Collins Suwanee 42 17 22:05 5 Bob Ethridge Atlanta 41 21 22:33 6 Teodulo lopez 43 22 22:49 7 Andy Altman 44 28 23:37 8 David Thurmond Cumming 42 33 24:24 9 Andre Keeve 41 40 24:52 10 russell hosea cumming 44 43 25:09 11 Mark Hahn 44 46 25:22 12 Jim Taylor Cumming 40 50 25:36
1* christian griffith norcross 40 6 20:15
2* Marius Hechter Atlanta 44 11 21:29
3* Chad Gregory 40 15 21:51
4 Brian Collins Suwanee 42 17 22:05
5 Bob Ethridge Atlanta 41 21 22:33
6 Teodulo lopez 43 22 22:49
7 Andy Altman 44 28 23:37
8 David Thurmond Cumming 42 33 24:24
9 Andre Keeve 41 40 24:52
10 russell hosea cumming 44 43 25:09
11 Mark Hahn 44 46 25:22
12 Jim Taylor Cumming 40 50 25:36
13 Bob Meier 43 69 26:47 14 Jeff Cook Cumming 40 72 26:53 15 matt foltz alpharetta 42 77 27:09 16 Chris De Castro 43 133 31:18 17 Gary Cappello 41 164 32:38 18 Vivian van Zyl Duluth 41 190 34:17 19 Donald Hodges, Jr. Duluth 40 204 35:18 20 Dan Aiello Alpharetta 40 209 35:43 21 Bryan Murphy 44 240 39:13 22 Rondell Greenidge 44 263 42:35 23 William Thaubald 41 285 52:06 24 Chris RisCassi 43 294 58:06
13 Bob Meier 43 69 26:47
14 Jeff Cook Cumming 40 72 26:53
15 matt foltz alpharetta 42 77 27:09
16 Chris De Castro 43 133 31:18
17 Gary Cappello 41 164 32:38
18 Vivian van Zyl Duluth 41 190 34:17
19 Donald Hodges, Jr. Duluth 40 204 35:18
20 Dan Aiello Alpharetta 40 209 35:43
21 Bryan Murphy 44 240 39:13
22 Rondell Greenidge 44 263 42:35
23 William Thaubald 41 285 52:06
24 Chris RisCassi 43 294 58:06
Hey guys. This is a great thread. I started running at age 33. in the summer of 2009 I got into a couple of cross country races and was getting 5k times of 26:30 to 27:00. I did get to the point where I really liked running and was getting out there 3 or 4 times a week. I will admit I had no training plan so I made no improvements in my times. I was just running for fun.
In October of 2010 I was out running my usual path and noticed a crossfit gym. I stopped in and now 8 months later I ran the July 4th Flapjacks and Fireworks 4mile run in Northglenn Colorado in 27:42. (My name is Mark Sanchez if anyone cares to check my numbers.) My point is this. In 8 months of crossfit, running less than 15 miles a month, I can run a 5k in 21 minutes. I'm 35 now.
If you love running everyday I get it. Good for you. If you want to get good at running, ( this means 7 minute miles NOT 5 minute miles) you shouldn't be running. You should be getting fit.
Billsr - have you thought that perhaps you are racing too much? I wonder if you would see some more improvement if you took a month or 6 weeks off racing and focused on training and some recovery?
5K: 27:54 (Roselle Run for the Roses, June 2011)
4M: 37:51 (Elmhurst 4 on the 4th, July 2011)
8K: 46:46 Chicago Shamrock Shuffle (April 2011)
10K: 60:16 (Lisle Spring Spint Mar 2011)
HM: 2:10:03 (Great Western HM May 2011)
7/23/2011 Waterfall Glen Xtreme 10 Miler
Hey bgsnerd, You made an interesting point which is actually something I started thinking about in the last week. I've read a lot about having to put in so many miles each week and building up your base in order to be able to run a sub 20 minute 5k. I started thinking along the lines that what it comes down to is, I have to basically up my endurance to the level where I can operate at near capacity for 20 minutes. If I'm able to run fast for 20 minutes straight then the distance will come. Instead of thinking about it as "how fast can I run 5k", I'm starting to think of it as "How far can I run in 20 minutes".
Now I'm thinking that when I go to the gym on my "rest" days, I will try to do some mostly upper body workouts that last 20 minutes with very little rest.
first off 2 minutes is nothing. Injury on the other hand is. I am in your same boat. I hadn't ran in 7 years and just upped and ran a 5k. I ran in 21:05. I trained for two weeks hard. and I got tendonitis in about every tendon in my foot. I had ran a 5k followed by two track workouts in one week. DUMB!!! at least for a newbie. Anyways. I took time off swimming, cycling and aquajogging and boxing. It took 3 weeks to heal. I ran a 5k after one more week of running and ran a 19:05, so to say two minutes in a year is unrealistic is naive. Maybe if you are already in top shape, but if you are out of shape it is very realistic.
Yes. High intensity is exactly what I have for about 20 minutes. When I run a 10K I really feel it in not a great way. I can't go for 45 minutes. I think if you train hard for 20 to 25 minutes of cardio and you are building some leg muscle you will see fast gains. Variety will help you make the gains faster. I think most people have experienced plateaus in their workouts.
So if you love running get out and do it 2 or 3 times a week for fun but also try dance, martial arts, lower body weight lifting or basketball. stuff to help get your heart rate up and build leg muscle and maybe even turn a couple pounds of body fat into muscle.
I just got one of those 12lb. sand weight vests. They feel good to run in because they spread the pressure evenly over your chest and shoulders. Try running 400m fast, walk, run again and repeat. This will make your heart pound in your chest and really rips your leg muscles.
I had an intense workout this morning. I did a few cycles of these with no rest:
1 minute of jumping jacks
20 push ups
10 clean and jerks with 20lb dumbells
farmers walk with 20 lb dumbells
30 secs of mountain climbers
1 minute of situps
I'm not sure if I completed 3 or 4 cycles but I did it for 22 1/2 minutes straight.
I also decided that on my Sat runs I will start off by running the first 20 minutes as fast as I can. I'll see if the distance I can cover in 20 minutes increases each week.
V-You could be right about the rest and recovery. Doing a lot of races does get you out of synche with your training routines. I enjoy the races though so it is a trade off.
Barry-You seem to be incredibly dedicated to your goal and that dedication may very well drive you to your goal.
Yeah my ultimate goal is to finish next years Warrior Dash in under 20 minutes. I ram my first one in May, which is what got me started on this whole running habit. I started doing that type of workout to prepare for the Warrior Dash but now I'm cutting out the 1 minute rest break between cycles.
My wife has had a cold the past few days and I think I finally caught it last night. I had a headache and sinus pressure all night and this morning. I had decided to skip my morning run and ate breakfast and started watching the Casey Anthony sentencing when I decided, what the hey, I might as well hop on the treadmill and watch it. So I did my easy 4 mile run at a 9:05 pace. Hopefully I sweated some of the cold out.
Progress Report: Week 4: easy run pace has gone from 12:00 to 9:05 (12mph to 6.6 mph)
Warrior Dash May 15th 2011 3 miles 26:21:90
and if I do break 20 minutes next year I have a good shot at a top 3 finish in my age group. Nothing to it but to do it.....
Men 40 to 44
|Place||Name||Bib No||Age||Div||Overall||Total Time||Pace|
I can't use my usual motto which is "they can't stop me, they can only slow me down" because in this case, slowing me down is actually enough to stop me from reaching my goal....