5K in under 20 minutes

bmthmark

Hi

I've been running for the past year. I tend to go out 2 or 3 times a week and I do 5k each time.
I'm really happy with how I have improved over the year and I just got my best time of 21.50.

I now feel I want to push myself further and my ultimate aim is sub 20 minutes. But I have no idea how I can shave a couple of minutes off my time. I feel at the moment that I am pushing myself to the limit, so I just don't know how I can improve my time. Some of the runners in my local park run get 17 minutes, what do they do to achieve such a great time.

Does anyone have any advice or tips to help me improve my 5k running time?

Thank you

indesisiv

I've been trying to go sub 20 since I started running nearly a year ago.
Got it down to 20:06 .... doh! Started in the mid 25's in Nov last year.

You need to mix up your training a bit. Sprint work, fartleks, hills, tempo runs. You also need to run the odd run some runs further than 5k or you will just be reaching your endurance limit by the end of the 5k.

Are you running all your training runs hard?
Unless I am doing intervals, tempo run or speed work I run most of the time at around 8 min miles. This is about 1 min per mile slower than my half marathon pace and nearly 1:30 per min slower than my 5k pace just to put it into context.

There are lots of 5k training plans out there. (Can't access those sites from work though)

bmthmark

Thanks indesisiv - I've noticed that because I run on my own during the week I don't think I am pushing myself hard enough. I'm sort of set in my way (if you know what I mean).
I've read online many different plans but not entirely sure what to do.

I'm definitely going to try and mix it up a bit as oppose to just running a 5k.
I read one plan that said you do a gentle warm up jog then run as fast as your body can take it for 1 mile then a gentle jog (warm down) - is that what you mean when you say tempo run?

Running further than 5k sounds like a good idea as well.

20:06 is a great time and I would be really happy with that

indesisiv

I can't link to the site with a good description but just google for "what is a tempo run?" (I do very few tempo runs)
It sounds like what you are describing is a variation of a hero fartlek interval session. Mile or 2 warm up then flat out for 1 min, then gentle for a couple of mins, then flat out for 1 min ... do this for 3 or 4 repeats then a couple of miles warm down.

As an example of things, this last week for me was.
Mon: Speed work - 2 mile warm up, then 24 reps of 45 secs @ 5:30 min per mile with 30 secs rest after each rep.

Tues: Gentle 10k recovery run (~8 mins per mile)

Wed: 8 miles at 7:30 mins per mile

Thurs: Gentle 5k (~8 mins per mile)

Fri: REST

Sat: Parkrun (5k in 20:11)

Sun: Gentle long run 13.7 miles (~8 mins per mile) half marathon in 1hr 45 mins. (The aim of this run for me was to keep the heart rate at around 140BPM)

That's not far off my usual week... Mondays sessions are different each week and consist of either hills, fartleks, intervals (some short some long)

I am putting in quite a few miles at the moment as I have some races coming up.
I will also be abandoning this schedule and moving towards a marathon schedule in the new year.

Hope this gives you some ideas.

bmthmark

Thanks for the help it has definitely given me some idea's.

bmthmark

indesisiv do you watch carefully what you eat throughout the week? Also do you eat before a parkrun?

indesisiv

bmthmark wrote: »

indesisiv do you watch carefully what you eat throughout the week? Also do you eat before a parkrun?

haha ... I am most definitely not an example of what to eat ... for instance last night I had a take away pizza & a burger and chips for my tea. Followed by a couple of bottles of beer whilst watching the F1.
I can't think of the last time I managed to eat '5 a day'. I'll be honest I have just got back from McDonalds (Big Mac, McChicken Sandwich and Fries)
So yeah I eat really healthily :rotfl:

As for parkrun, this weekend I munched a twirl when I got out of bed and that was it.
Normally I just grab a chocolate bar and a packet of crisps when I get up. Then grab a bacon butty from the cafe immediately after finishing.
I do know people who get up early and eat, but for me an extra half hour in bed is worth not eating.
That being said I ran my half marathon on Sunday after just having a chocolate bar.

You should have enough stored energy to run a 5k without the need to fuel yourself... its only 20 mins running.

bmthmark

indesisiv wrote: »

haha ... I am most definitely not an example of what to eat ... for instance last night I had a take away pizza & a burger and chips for my tea. Followed by a couple of bottles of beer whilst watching the F1.
I can't think of the last time I managed to eat '5 a day'. I'll be honest I have just got back from McDonalds (Big Mac, McChicken Sandwich and Fries)
So yeah I eat really healthily :rotfl:

As for parkrun, this weekend I munched a twirl when I got out of bed and that was it.
Normally I just grab a chocolate bar and a packet of crisps when I get up. Then grab a bacon butty from the cafe immediately after finishing.
I do know people who get up early and eat, but for me an extra half hour in bed is worth not eating.
That being said I ran my half marathon on Sunday after just having a chocolate bar.

You should have enough stored energy to run a 5k without the need to fuel yourself... its only 20 mins running.

I like your way of thinking :beer:
You have made me feel better now as I am literally sat at my desk stuffing my face full of crisps and chocolate :rotfl:

indesisiv

bmthmark wrote: »

I like your way of thinking :beer:
You have made me feel better now as I am literally sat at my desk stuffing my face full of crisps and chocolate :rotfl:

I always work on the principal that crisps are essential for running ... carbohydrate and salt needed :j
Easily digestible in a hurry too.

parking_question_chap

Might be a good idea to adjust your training. Doing the same thing over and over again isnt that great.

Perhaps do a hill session, a slight overdistance 6km run and some fartlek/plyometrics for your 3 sessions.

donglemouse

suggestion from a sub 20 minute 5k runner, just running 5k repeatedly isn't the way to go

you need to do a variety of runs, including runs that are longer than 5k

google for training programs for 5k and it will give you an idea of the variety of long slow runs, intervals, hill training etc. you need in the mix

you also need to build up to running more mileage per week, if you are only doing 10-15k each week it's not that much