20 MINUTE 5k thread

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222 Replies Last post: Jun 30, 2008 7:24 AM by Sboywild 1 2 3 ... 15 Previous Next

MichiganFlyer2

154 posts since
May 13, 2007

Dec 31, 2007 7:00 AM

20 MINUTE 5k thread - 2008

Well here it is the 2008 sub 20 - 5 kilometer thread.

My best time in 2007 was 20:17. I have run 1557.2 miles this year with about 14 hours left.

I ran 33 miles last week. I hope to up my mileage once I fix my treadmill belt. I am ordering a new belt today

and hope to have it installed in about a weeks time. I hope it works!

MR2001

10 posts since
Dec 16, 2007

1. Dec 31, 2007 9:05 AM

in response to: MichiganFlyer2

Re: 20 MINUTE 5k thread - 2008

Good luck MichiganFlyer2. I have been running on a treadmill a lot this winter. Lots of snow in Maine.

I plan to follow this schedule:

(Over the last two months I have been running 30 to 40 miles per week, all runs recovery to easy pace, with a 90 to 120 minute run just about every week.)

Week, Weekly Miles, Quality Workouts
12/30/07, 40, 12 mile prog. run; 2X1K @ 4:15 2X200M @ :40; 8 x 100m striders
01/06/08, tbd
01/13/08, 40, 12 mile prog. run; 3X1K @ 4:15 3X200M @ :40; 8 x 100m striders
01/20/08, 40, 12 mile prog. run; 3X1K @ 4:15 3X200M @ :40; 8 x 100m striders
01/27/08, 40, 12 mile prog. run; 4X1K @ 4:15 3X200M @ :40; 8 x 100m striders
02/03/08, 40, 10 mile race; 4X1K @ 4:15 3X200M @ :40; 8 x 100m striders
02/10/08, tbd
02/17/08, 40, 12 mile prog. run; 5X1K @ 4:15 4X200M @ :40; 8 x 100m striders
02/24/08, 40, 12 mile prog. run; 5X1K @ 4:15 4X200M @ :40; 8 x 100m striders
03/02/08, 40, 12 mile prog. run; 5X1K @ 4:15 4X200M @ :40; 8 x 100m striders
03/09/08, 40, 5K race; 5X1K @ 4:15 4X200M @ :40; 8 x 100m striders
03/16/08, tbd
03/23/08, 40, 9 mile tempo-combo; 5X1K @ 4:15 4X200M @ :40; 8 x 100m striders
03/30/08, 40, 9 mile tempo-combo; 4X1K @ 4:15 1K @ 95% effort, 4X200M @ :40; 8 x 100m striders
04/06/08, 40, 9 mile tempo-combo; 4X1K @ 4:15 1K @ 95% effort, 4X200M @ :40; 8 x 100m striders
04/13/08, tbd, 5K goal race

04/14 (5 days before race) 3X1k @ 4:14 with 2 min rec (not 1 min) then 3X200m @ 44 sec with 400m rec (not 200m)
04/16 optional off day
04/17 (2 days before race) 3 x 200m @ 44 seconds with 400m recovery during 4-5 mile run
04/18 do not take off (4-5 EZ miles)
04/19 goal 5K road race

tbd - to be determined. I am on call at work during those weeks and may cut back miles and intensity.

Tempo-combo workout:
2 miles EZ (8:26 pace),
5 miles at tempo pace (7:26 pace).
4x30 seconds hill charges at 2-mile pace (go by feel - "as hard as I can")
2 mile cool down, including 2X100m at 1-mile pace, jogging 200m between pickups. The 100m striders harder than Tempo pace, but not as hard as hill charges.

I would be thrilled to run that April 5K in 19:59 or better. Here are the times I have run that race in the past:
2002 21:33, 2003 20:18, 2004 20:06, 2005 20:04, 2006 did not race, and 2007 20:24.

____________
Not crazy about the formating Active automatically did to this post. Tried to edit ...

JPGarland

775 posts since
Dec 7, 2007

2. Dec 31, 2007 9:25 AM

in response to: MR2001

Re: 20 MINUTE 5k thread - 2008

MR2001, Why are you doing essentially the same workout, including pace, week after week, albeit with the switch from progressive to tempo combos? You might want to consider periodization, i.e., dividing your training into phases with the April race as your target. It sounds like your starting with a pretty nice base.

MR2001

10 posts since
Dec 16, 2007

3. Dec 31, 2007 10:03 AM

in response to: JPGarland

Re: 20 MINUTE 5k thread - 2008

Tinman (www.therunzone.com) suggested the schedule/workouts for me last summer. They work for me, leaving me feeling very strong and fit. Using the workouts last summer, my 5-Mile PR went from 35:11 to 34:17. During the time, I was actually focusing on an August 5K. However, I was not able to complete the schedule due to crashing a mountain bike three weeks before the race. Thankfully I was not seriously injured, but I was sore for a week or two. I ran the race, finishing in 20:15, but the three weeks before the race did not include the quality workouts. I want to give the schedule one more shot, and see what happens.

JPGarland

775 posts since
Dec 7, 2007

4. Dec 31, 2007 10:14 AM

in response to: MR2001

Re: 20 MINUTE 5k thread - 2008

Fair enough. Good luck with it.

MichiganFlyer2

154 posts since
May 13, 2007

5. Dec 31, 2007 10:33 AM

in response to: JPGarland

Re: 20 MINUTE 5k thread - 2008

JP. I posted this in the 2007 thread so want to make sure you read it. Good luck on your race tomorrow.

I was a huge treadmill runner until 3 months ago when my treadmill broke now I am outside all the time and I didn't think I could keep it up but so far so good.

3:01 for 1/2 mile sounds fast to me. I could run about 3:18 X 6 half mile in the Summer and my 5k best was 20:17. If you are running your intervals outside you might be ready to break 20. If you are running them on the mill then it will be close.

JPGarland

775 posts since
Dec 7, 2007

6. Dec 31, 2007 2:32 PM

in response to: MichiganFlyer2

Re: 20 MINUTE 5k thread - 2008

I think you're thinking of GDaleSmith, who's racing. Me, tomorrow I have a Lydiard hill workout scheduled. A teammate who uses Wolverine in his handle said he couldn't make it because of some game at 1pm.

JasonsDrivingForce

516 posts since
Sep 30, 2007

7. Jan 1, 2008 10:13 PM

in response to: MichiganFlyer2

Re: 20 MINUTE 5k thread - 2008

Hey Mich,
can I be the first graduate of 2008?

I know I have beaten 20:00 before but I had never done it on
a hilly course with the stroller before! It felt great to break a goal in the
first 10 hours of the new year. I had a 19:30 on a +250/-250 foot certified 5k
course with my 4 year old son in the single stroller today. You can read the
race report under the link below.

I went out a little strong but what the heck, it was news years
day and I was feeling great!

http://community.active.com/thread/40000?tstart=0

Mich,

You are meeting this goal this year if I have to come to Michigan to chase you
down with the stroller! I know you have it in you man.

gdalesmith

30 posts since
Sep 26, 2007

8. Jan 9, 2008 10:19 AM

in response to: MichiganFlyer2

Re: 20 MINUTE 5k thread - 2008

Well I finished the race; however the winter storm conditions kept all times really slow. The wind chill was 8 °F. The actual temp was 24 °F but the wind was on the average 24-30 mph with gust up to 40 mph The course was a 353 ft total climb The snow was coming down hard enough at times where Ski goggles would have helped. The route was snow covered and slippery. My time was 21:59 with splits of 6:35, 7:05, 7:35, :44 the first mile was slightly uphill with the wind split half and half. The last half was mostly up hill and into the wind. For the conditions I thought I ran fairly well. My best time was a month ago in 21:19 and I feel that I am at least a minute faster than that now. I will probalby have to wait until march before I attempt another 5k sub 20:00.

MichiganFlyer2

154 posts since
May 13, 2007

9. Jan 2, 2008 3:17 PM

in response to: JasonsDrivingForce

Re: 20 MINUTE 5k thread - 2008

JasonsForce...I am quite confident this will be the year I break 20 thanks for your support. I have been running 3.5 years now and learn more every year. Like this year I am not going crazy with the miles in January. I need to peak around April when the races begin as I would like to break 20 in the 1st race of the year. I ran 103 miles in November and 115 or so in December so I am looking for 130 or so in January (ran 150 last year in January and 140 in February - all months were about the same)

I am going to try to stop thinking so much and run the 1st mile strong and not worry about pace so much as I tended to start out conservatively in 07.

GDaleSMith...no reason to get down sounds like you got a good head on your shoulders. I didn't know you lived in a cold climate. Last year I trained hard then ran a race in the snow in early April and earned a time of 21:29. The weather makes a huge difference. How did you finish placewise that is what is important. You need to compare your times to other runners to see your improvement. The weather also seemed to hold Jasons Force to a time of 19:30. I think he would have been alot faster had the wind not been blowing so hard. The guy is turning into a running freak (I mean that in a good way as I want to be a freak too!)

MichiganFlyer2

154 posts since
May 13, 2007

10. Jan 8, 2008 4:45 PM

in response to: MichiganFlyer2

Re: 20 MINUTE 5k thread - 2008

Since the temps warmed up and melted the snow I finally got a chance to run my January 5k test run.

November 1st I ran a 21:18 (plus or minus a few seconds) and November 30 I ran a 21:11 (even though I had to stop for cars at a stoplight for 17 seconds).

Well tonight I got out in 55 degree temps and ran a 5k. Its been a while since I got up some 5k speed so I was hoping for 6:50 miles.

I hit 1/4 mile in 1:37 and thought NICE that is 20 minute pace but I am not quite ready to bust that yet. I hit 1/2 mile in 3:20 and 1 mile in 6:46. Still felt quite good and made ready for a sub 7 second mile. I hit 1.5 miles in 10:09 almost perfect I was feeling good. Got to 2 miles in 13:46 for a 2 mile split of 6:50.

Tiring but felt great for this point in a 5k. The 5th half mile is uphill but I was not happy to see a 3:31 half mile split (total elapsed time was now at 17:07).

I have to break 21 minutes I thought. The last half mile is pretty flat finishing up with a long downhill so I stretched out the strides. My muscles were getting sore but its amazing how you start to know paces and what you must do to hit splits on courses you are familiar with. I hit the 2.75 mile mark in 18:46 and doing the math in my head I knew I had a sub 21. Perhaps I shouldnt have counted my chickens so soon as I sped down the final hill and hit the 3 mile mark at 20:24. But I knew I could run the last 560 feet in sub 36 and did that in 33 to earn a 20:57.

Dissapointing? a little but I really haven't been putting in tons of miles or much speed yet. I r ealize my all time best on this course in 20:27 so I'm not that far off my peak pyshical shape and its early January.

115 miles in December so I know once I ramp up the miles the times will drop. By the way my treadmill belt is installed and works but I havent really run on it yet. With 60 degree temps in Michigan in January I had to get outside at least once more

Beautiful split times tonight

6:46 (3:20, 3:26)

6:50 (3:23, 3:27)

6:48 (3:31, 3:17)

0:33 last tenth

MR2001

10 posts since
Dec 16, 2007

11. Jan 9, 2008 6:32 AM

in response to: MichiganFlyer2

Re: 20 MINUTE 5k thread - 2008

I wanted to reply to MichiganFlyer. That was a solid effort.

However, it took several attempts to login. I believe others have experienced issues too. Sorry folks, but I have decided to stop posting on Active. I will post at runningahead (see http://www.runningahead.com/groups/faster5k.) Good luck to all.

gdalesmith

30 posts since
Sep 26, 2007

12. Jan 9, 2008 9:49 AM

in response to: MichiganFlyer2

Re: 20 MINUTE 5k thread - 2008

MichiganFlyer, I know what type of weather you are dealing with since I am just south of you in Ohio. What part of Michigan are you from? Your recent time is about where I am currently. I followed your postings all of last year in the sub 20:00 thread and thought you would have reached the goal in the fall. I posted in last years thread under my website name which is RunWalkJog.

I ran 50 miles in the last 7 days mostly on the treadmill. My current streak is 60 days for 330 miles with 3 consecutive weeks of 40 plus miles. I ran 1 mile intervals in strong winds and a hilly course yesterday with spits of 6:41, 6:52, 6:41, 6:38. I think I could hit 6:30 x 4 on a track.

I have a 5 mile trail race next week and a 5 mile road race in February. I do not have a 5K scheduled until March where I hope to break 20:00. I hope to drop at least 10 lbs by then and am currently at 204 lbs. I am 5' 11 3/4" with a goal weight of 160 lbs. I have lost almost 60 lbs since I started running a little over a year ago.

gdalesmith

30 posts since
Sep 26, 2007

13. Jan 9, 2008 9:53 AM

in response to: MR2001

Re: 20 MINUTE 5k thread - 2008

You should give this forum a chance. I have not had any problems logging in.

gdalesmith

30 posts since
Sep 26, 2007

14. Jan 9, 2008 10:09 AM

in response to: MichiganFlyer2

Re: 20 MINUTE 5k thread - 2008

My January Training Report. I normally run my long runs at 8:30 or slower but this month I decided to experiment with running them faster. I have run 330 miles in the last 60 days and hope to hit 200 miles in January.

Week Ending January 5, 2008

Wednesday: 6.5 Miles Treadmill 1.0 Incline 8:34 Pace.
Thursday: 9 Miles Treadmill 1.0 Incline 7:50 Pace. The last mile was 10:30. I ran the first 8 at a 7:29 Pace. Spits were; 8:00, 8:00, 7:53, 7:30, 7:03, 7:03, 7:30, 6:55 and 10:30. 6 miles were at a 7:19 Pace
Friday: 6 Miles Treadmill 1.0 Incline 8:34 Pace.
Saturday: 9.5 Miles Treadmill 1.0 Incline / The first 8 miles was at an 7:28 Pace. The last 1.5 miles were easy.

Week Ending January 12, 2008

Sunday: 6.25 Miles Treadmill 1.0 Incline 8:34 Pace. Felt really good today.
Monday: 6.25 Miles 3 Miles road and 3 Miles Treadmill. 8:11 overall pace
Tuesday: 7 Miles Interval workout / 4 x 1 Mile / splits were 6:41, 6:52, 6:41, 6:38 with a 1/2 mile jog after the first and a 1/4 mile after the 2nd and 3rd. Felt really good. The mile course is an out and back with 1/2 slightly up hill and 1/2 slightly downhill. The 20-30 mph wind kept my times down today. Times were about 20 second slower than treadmill but I ran one more today.
Wednesday: Scheduled Easy 6 Miles
Thursday: Medium Distance Run 8 Miles
Friday: Scheduled Easy 6 Miles
Saturday: Long Easy Run 10 Miles +

Week Ending January 12, 2008

Sunday: Scheduled Easy 6 Miles
Monday: Speed workout 7 Miles
Tuesday: Scheduled Easy 6 Miles
Wednesday: Scheduled Easy 6 Miles
Thursday: Scheduled Easy 6 Miles
Friday: Scheduled Easy 4 Miles
Saturday: 5 Mile Trail Race Last year I ran 54:13 This year my goal is 40:00

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Dec 31, 2007 7:00 AM

20 MINUTE 5k thread - 2008

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