How to run a sub-20 5k?
We'll My PR of 5k is 19:39 which was last year in my freshman cross country. Now I'm back to running and my 5k time is 21.45 how can I run a sub-20 5k? I'm running 10 miles a week
Is it possible for me to go from a 24 min to a sub 20 min 5k in about a year?
I’m 16, about to be 17 and I run xc. Next season will be my senior year and I wanted to know if with a lot of work (I also swim) I will be able to accomplish that? Also, when I ran my pr of 24 mins, I did it with barely any training because I was injured most of the season because it was my first year running, if that helps.
How to get a sub 17:30 5k?
This may sound dumb but get out there and run by effort. If you feel bad or are tired you might run 8:30 pace, if you are feeling good you might be running 7:20's and on a good day 6:40's. To be honest I would leave the watch at home until mid-July. The heat will effect you and so will mileage totals. The worst thing you can do is to tire yourself before the hard stuff begins. Base is supposed to make your body and MIND stronger. Simple thing is you just have to go out there and run at a pace where it should feel like a workout but you are not running anywhere near a tempo pace. I can it the aerobic threshold, you should just a little bit under that, or around 75-77% max heart rate. You should not feel a "burn" at all, when you heart rate gets too high , stop and make it slow down. You will start to feel out of breath easily because you are getting out of shape anaerobically. For example, by the end of summer I am running around 100 miles a week at 6:00 pace but when I start to run 5:40's I feel out of breathe really bad, that is when I start my speedwork and get in race shape. Summer is about getting in shape not race shape. You gotta be strong coming in to the season. I would recommend trying to run 50-55 miles per week or so, more if you want. On ideal days , when I was running 16:40's I was running 7:00-7:15 on my runs on average, not on easy days or feel good days but on average days, it was not forced, this was when it was not humid or hot.
What should I do to get a sub 18 5k?
If you work hard enough it is definitely possible but it will be challenging. First figure out what your mile pace should be and work towards that. If you want to run an 18:00 5k you need a 5:47 mile pace. Train for this pace or a little faster during practices. It is also important to work on your endurance. The best time to do this is during the off season. To increase endurance you want to slowly increase the amount of miles you run and run it relatively slow. By the end of the run you should almost feel as if you could do it again. It is also important to run with the best and most efficient form. If you have questions on how to do that I would recommend asking your coach. Running is physical but also mental make sure you do not give up and when you are running remember those split times and stick with them.
Is this a good 5k sub 20 minute program?
Here is my revised plan with an explanation for each change:Sunday 20 minute tempo run at 6:50–7:00 minutes per mile. A 20 minute tempo run should be at a pace you can hold for about an hour. To get that pace you add 20–30 seconds per mile to your 5k pace. So, 20 minute 5k pace is 6:26 per mile so about you should be running about 7:00 pace on these tempo runs. Also, make sure you are basing these times of of current fitness and not goal fitness. If right now you run a 5k in 21 minutes (about 6:45 per mile), then your tempo runs should be more around 7:15 pace.Monday If you can’t run a 5k in under 20 minutes then 7:30–8:00 minute mile pace is to fast for an easy run. The point of this run is to recover from the hard tempo effort yesterday. Your easy pace should be more like 8:30–9:00 minute mile pace. This run should be about 3 miles or 30 minutes.Tuesday 4–5 times 1000m in 3:45–4:00 is a good workout, but like the tempo run, if your current 5k time is 21 minutes (or slower) then you should be doing these at your current 5k pace and not goal pace.Wednesday Nothing to change here! An off (or easy) day is always important after a hard workout.Thursday Again, that pace is way to fast, especially for a long run. Keep it six miles but at a 9:00–9:30 per mile pace instead. You can pick it up to 8:30 pace on the last two miles if you are feeling good.Friday Either move your other off day to today, or do another easy 3 mile run today. Unless you’re a beginner, running six days per week (assuming you keep your easy days easy) shouldn’t hurt you.Saturday This isn’t a great workout. It’s too many intervals at too slow of a pace to give you much benefit. I assume the purpose of this is to work on speed, as the 1000m repeats and tempo run are more enough for aerobic endurance. I world suggest 4–5 x 400 meters at 75–80 seconds a rep. This workout will hurt, but it will bring out your speed.
Sub 20 minutes 5K?
That is really tough to say. What you are doing now is a great way to stay in running shape, but it probably won't make you much faster. To get better at the 5K, you should do some running at VO2 max pace. VO2 max pretty much means how much air you can breath. VO2 max pace is very close to 5K pace, so that's why it comes in handy. A good VO2 max workout are 800m repeats at 5K pace, with 3-4 minutes rest in between. As a rule of thumb for VO2 max training, you shouldn't run more than 10% of your weekly milage. So if you do 1 VO2 max workout a week, and you run 20 miles a week, you could run 2 miles worth of VO2 max (4 800m repeats).
What's the best way to run a sub 20 minute 5k?
You need to do speed and stress work, to race fast. The best interval workout I have done is 10 times 800 a little faster than your projected race pace, with only one minute recovery. That would be something like 3:20 or so, realize that this is a very difficult work out so when you can not run your target times, stop, do not increase the recovery, and do not continue when you can not run the target time. Each week you will improve and this makes the race pace much easier, since your body is getting used to the stress of running at race pace. do this one day each week.
How hard is it to run a sub 20 minute 5k?
It’s difficult depending on who you are.It was not difficult for me on my first try because I kept myself in decent shape for years with proper nutrition and weight training, and supplemental jogging each week.I found it “hard,” but nowhere near as hard as running under 18 minutes.Crossing that threshold was much harder for me. Being in shape, and decent at running wasn’t enough.It took me about a year to go from an 18:16 5k to a 17:17 5k.The point is, the higher up you start to train it gets exponentially harder. For a “youngish” person in decent shape, breaking 20 shouldn’t be that difficult. I would say it is difficult if you are out of shape.