Faster 5ks

AJCOT

Has anyone any nuggets of wisdom on how to run a faster 5k? It's the one PB I just can't seem to break. Perhaps it's age ( near 44) & I only started running four years ago but I can't break 20.40. Any advice would be warmly welcomed.

ecoli

AJCOT wrote: »

Has anyone any nuggets of wisdom on how to run a faster 5k? It's the one PB I just can't seem to break. Perhaps it's age ( near 44) & I only started running four years ago but I can't break 20.40. Any advice would be warmly welcomed.

Maybe you should give a little insight into your training that way people would be able to advise you?

AJCOT

Thanks for the question. I run about five times a week, generally 4 half hour sessions with an hour plus run at the weekend. I 've also started training with a club on a track one night a week & have run 15 races in 2009, ranging from a mile to 10k. I'm a little over 14 stone & 6'1.

ecoli

My advice would be to add ten min to each of your runs (except the hour) also try added a few strides after your run to increase your leg turnover slightly. Not sprinting but more race pace or slightly above. Maybe turn one of your runs into a tempo session or fartlek possibly. All these are just general ideas but i would encourage an increase in mileage

AJCOT

Thanks for that, much appreciated. I think there are loads of us who didn't get into running until later in life & don't understand the basics of getting a little extra out of the body.

ecoli

General rule should stand by:
Strength first speed after

Basic mileage is the key. Studies show that steady increase in mileage can have a improvement on performance for up to 18 months without any other form of training but the likes of interval work show higher levels of improvement however they can compromise strength and ultimately lead to lack of strength to maintain intensity of training or overtraining leading to burning out and decrease in performance over a period of time

tergat

AJCOT wrote: »

Has anyone any nuggets of wisdom on how to run a faster 5k? It's the one PB I just can't seem to break. Perhaps it's age ( near 44) & I only started running four years ago but I can't break 20.40. Any advice would be warmly welcomed.

AJCOT,

As ecoli already mentioned you need to run more if possible. Add 10% more each week. Try to make those 30 min runs 40-45 and build the long run to 80-90 mins overtime and run it on hills. Once a week do short hill sprints after an easy run (4-6*8-10 seconds with slow walk back recovery) and also once a week do 6-8*100m relaxed strides (3000m pace) after an easy run.

Also use CV reps (CURRENT 5km pace per km + 8-12 secs) weekly. For you 5-6km worth of reps is good so 5-6*1000m with 90 secs jog recovery followed by 2-4*200m @ current 1500m pace with 90 secs jog recovery.

Introduce some some race pace efforts on the track after doing the above for 6-8 weeks such as the following progression:
- 12*400m with 200m jog rec
- 6*800m with 400m jog rec
- 5*1000m with 400m jog rec
- 4*1200m with 600m jog rec
- 3*1600m with 800m jog rec

OR

- 3 x (4x400) at 5k w/ 30sec rest. 5min b/t sets
- 3x(3x600) at 5k w/ 40sec rest. 5min b/t sets
- 2x(3x800) at 5k w/ 45sec rest. 5min b/t sets
- 2x (1000,800,700) at 5k w/ 45sec rest. 5min b/t sets
- 5x1000 at 5k w/ 60-75sec rest


Your week may look like this:

M- 35-45 mins easy & short hill sprints
T- CV Rep workout on track
W- Rest
T- 35-45 mins easy & strides
F- LT Workout/Tempo OR Track Workout/Fartlek
S- Rest
S- Long Run on hills

Also follow these tips:

1) Run a lot! Volume done just below your personal limit, week after week is gold!

2) Vary your training intensity (some easy paced, some moderate, and some faster). A mix of about 75% easy, 15-20% moderate, and about 5-10% faster is about right for the vast majority of people running 5k races or longer.

3) Run hills in training 1-2 times per week. Specific leg strength is vital to running success. The stronger your legs are the more training you can do without breaking down. The more training you can do without breaking down the better your race performances will be, on average.

4) Don't overthink. Set up a simple plan, as I have outlined many times, and stick to it. Stop worrying about all the x and y parts of training and just execute a well designed weekly schedule over and over and over.

A weekly that includes 1 CV interval session, 1 tempo over hills or tempo plus hills, and a long run, plus 2 strides sesisons per week (6-8 x 100m at 3k pace, gradually increasing the speed as you legs warm up, and never straining), plus plenty of easy distance work is going to place 95% of the runners at 95% of their peak fitness - or better.

5) Race intelligently. That means don't go out too fast! Use self-control and know your current limits. Stay under your limits early in the race and you will run a solid race overall. Patience is a virutue!

6) Take care of the details. Sleep enough, eat wisely, hydrate often, and prevent or take care of injuries before they side-line you. Stay away from people who are sick, and wash your hands with soap and water often.

7) Always remember that you must keep the ball rolling. Momentuum is the backbone of progression!


Tergat

ecoli

tergat wrote: »

Your week may look like this:

M- 35-45 mins easy & short hill sprints
T- CV Rep workout on track
W- Rest
T- 35-45 mins easy & strides
F- LT Workout/Tempo OR Track Workout/Fartlek
S- Rest
S- Long Run on hills


Tergat

If you were to go with this typical week all i would say is be wary of the strides or hill sprints depending on how quickly your body recovers especially if you are to put in two sessions a week. I would say take in three stages
1) Build mileage slighltly with strides
2) incorporate one session a week
3) introduce the second session

It is all about stressing your body but not overdoing it so that your body is not able to keep up with the increase

AJCOT

Ecoli & Tergat thank you so much. It would have taken me months to put something like this together & I'm sure, it wouldn't have been half as good. Fantastic stuff.

aero2k

AJCOT wrote: »

Thanks for that, much appreciated. I think there are loads of us who didn't get into running until later in life & don't understand the basics of getting a little extra out of the body.

Hi AJCOT,
Age is just a number. Google Ed Whitlock and make sure you're sitting down, prepare to be amazed. I'm heading for 45, I've been running for about 3 years but this is just my second year to have a structured training program. The advice from ecoli and Tergat is as excellent as ever, after this morning in Farmleigh I know I need to incorporate more hills into my workouts, the legs felt a little wobbly more than once.
I was a compatitive cyclist in the past, and I can also suggest that there's an element of mental practice as well as the training. While suffering this morning I remembered my time trial experiences of 6-7 years ago; sometimes even though the heart and lungs feel maxed out, the legs will move a little faster if you can relax and imagine yourself flowing along. I haven't gone as hard as I did today since '03, but I was still comfortable on a 55 min warmdown run so I know there's a bit more speed in there somewhere. Follow the advice on this forum, train consistently and believe in yourself, and you'll find that extra bit before you know it.
aero2k

AJCOT

Thanks Aero2k, never heard of Ed but what an inspirational guy.

Andrewf20

AJCOT wrote: »

Has anyone any nuggets of wisdom on how to run a faster 5k? It's the one PB I just can't seem to break. Perhaps it's age ( near 44) & I only started running four years ago but I can't break 20.40. Any advice would be warmly welcomed.

My story: Ive been particularly focused on the 5k distance myself. In 6-8 months ive shaved nearly 4 mins off it. I do it once a week (sometimes twice) on a treadmill, and put myself thru pain doing it. I found that if you push a pace where you are actually not enjoying it from about 2.5k onwards, this can reap benefits. Once 3.5k comes I want to give up, sweat pumping and im feeling a little weak, once I get to 4.7k I ramp it to 20km/h for the final sprint. I come off absolutely shattered, but so far it has worked for me.

AJCOT

Andrew thanks for the comment, I'll try it.

AJCOT

Big thanks to ecoli, tergat, aero2k & andrewf20 for the quslity advice. Dipped under the 20 minute mark for 5k on Sunday in Waterford Castle after going close on Wednesday in a BHAA race. Your comments made me doubly determined to push myself.

aero2k

AJCOT wrote: »

Big thanks to ecoli, tergat, aero2k & andrewf20 for the quality advice. Dipped under the 20 minute mark for 5k on Sunday in Waterford Castle after going close on Wednesday in a BHAA race. Your comments made me doubly determined to push myself.

Well done on a fantastic improvement in such a short time. Now I need to follow your example in the Adidas 10 mile!

rigal

Well done AJCOT.

This is an interesting thread.. does anyone know of any 5k races in the Leinster area in the next 3-4 weeks?

Thanks,

R

AJCOT

rigal wrote: »

Well done AJCOT.

This is an interesting thread.. does anyone know of any 5k races in the Leinster area in the next 3-4 weeks?

Thanks,

R

Thanks. There is a 5k trail run in the Phoenix Park this Friday evening, think I saw it on the BHAA site.