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The sub-20 5k dread-thread

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Chrisull Sep 2023 12:02pm, 14 Sep 2023 20,687 posts	Quote Pin Chrisull Long runs would be my tip, 5k is mainly endurance, and if you're struggling in the second half (as is natural), that would point to endurance. 5k is one I find even pace is the way to go, I know some hold by the philosophy go flat out and hold on, but I find that I'm so close to the red, that even a couple of seconds a lap faster is enough to go into the red and have to slow down. I did a track 19.33 following a 19.29 the year before, and I was on track to get 19.30, with 800m to go, I overtook a couple of guys I was level with, the effort caused me to temporarily detonate and have to slow up costing 4-5 seconds that I couldn't get back.
Homer Sep 2023 3:34pm, 14 Sep 2023 14,262 posts	Quote Pin Homer Good point
RichHL Sep 2023 4:10pm, 14 Sep 2023 22,400 posts	Quote Pin RichHL You could add in 5 x 1k with reducing recoveries, all at slightly quicker than your goal pace. It's a foul thing to run on your own but I scheduled it every week when I organized a Summer of Speed for my training group. Start off with a 4:00 recovery, reducing to 1:00. When you've aced that, start at 2:00 recovery and bring it down to 30s between reps. Toys left prams at 30s recoveries throughout but they did it.
Ally-C Sep 2023 4:15pm, 14 Sep 2023 4,144 posts	Quote Pin Ally-C My advice for peanut is join a club.
Ally-C Sep 2023 4:21pm, 14 Sep 2023 4,145 posts	Quote Pin Ally-C My advice for peanut is join a club. Sorry never read the previous posts thoroughly enough 😂
peanut Sep 2023 5:49pm, 14 Sep 2023 7 posts	Quote Pin peanut You could add in 5 x 1k with reducing recoveries, all at slightly quicker than your goal pace. It's a foul thing to run on your own but I scheduled it every week when I organized a Summer of Speed for my training group. Start off with a 4:00 recovery, reducing to 1:00. When you've aced that, start at 2:00 recovery and bring it down to 30s between reps. Toys left prams at 30s recoveries throughout but they did it. Brilliant, will try this session next time! Yep I agree that running intervals on your own is tricky. My club have track sessions, but I'm reluctant to pay, and they don't do a non-track intervals session so I've been doing my own sessions
Ally-C Sep 2023 5:59pm, 14 Sep 2023 4,146 posts	Quote Pin Ally-C Most of the club intervals I do are around local streets or on grass pitches at the University. Our k reps would be something like going every 4, 5 or 6 minutes. Depending on how fast you are. The slower runners would maybe do 5 reps on 6 minutes, speedsters 7 reps on 4 minutes.
Homer Sep 2023 5:28pm, 16 Sep 2023 14,264 posts	Quote Pin Homer I'm doing Wednesday night intervals with a local running group. They are good but my focus is improving 5k and so far most of the sessions have been 1k or even 1m efforts - not ideal, but the alternative is going on my own
tipsku Nov 2023 9:55pm, 7 Nov 2023 3,492 posts	Quote Pin tipsku You could add in 5 x 1k with reducing recoveries, all at slightly quicker than your goal pace. It's a foul thing to run on your own but I scheduled it every week when I organized a Summer of Speed for my training group. Start off with a 4:00 recovery, reducing to 1:00. When you've aced that, start at 2:00 recovery and bring it down to 30s between reps. Toys left prams at 30s recoveries throughout but they did it. That sounds like torture but it'll be effective, I guess. I've bookmarked this to come back to this when I get more race specific. Thank you for another idea how to make life difficult for myself on the track.
Mark J Nov 2023 9:53am, 8 Nov 2023 1,715 posts	Quote Pin Mark J Well, based on my recent half marathon results, my Coros Training Hub is telling me I should be pretty close to hitting the holy grail of a sub 20. Roughly 12 years since I was last within 28 seconds of this. So, I'm thinking I'd best start flirting with and following this group again. Rough plan now is to rest up for a few weeks. Apart from mobility and strength training. Then spend 4-6 weeks working on maintenance (off drain) training. Kick in to a marathon schedule very early Jan, for an April fast and flat one. Thinking about a serious sub 5km attempt about half to two thirds in to that schedule. Wish my luck. I'll need it. 😁