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The sub-17/18 min 5k thread
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lastoutofthepool




Joined: 03 Apr 2007
Posts: 40

PostPosted: Fri Feb 24, 2012 11:52 am    Post subject: Reply with quote

18.36 is my goal (6 minute mile pace), having gone just under 19 minutes, my previous goal.

Knee problems and then focusing on a one off half marathon meant that I set that target aside last year.

having read this thread I am beginning to think fast 5k's AND distance running could be compatible?

For those in the South West my contribution is to recommend Yeovilton 5k series, monthly, April to Sept.
Fast, flat, rarely wind effected. Plenty of runners in the sub 16/17/18/19 range to pace off.
http://www.yeoviltownrrc.com/5kseries.html
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ironchimp




Joined: 27 Jan 2009
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Location: Yeah, nah, somewhere in NZ

PostPosted: Fri Feb 24, 2012 1:25 pm    Post subject: Reply with quote

Well, after a 2mi 5k paced run of 6'20/mi I'm pencilled in for hackney parkrun tomorrow to get a baseline time. Have fun this w/e everyone
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Poet




Joined: 13 Apr 2007
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PostPosted: Fri Feb 24, 2012 1:39 pm    Post subject: Reply with quote

Being paced by the Team GB Female Triathlon coach (unbeknownst to them!) helped me to a 17:07 WAY back in March 2010. I ran a 17:48 in February 2009 and a 1:22:28 Half Marathon the week after.

I was about 3KG lighter then and hadn't tainted my body with two years of intensive IM training! I was prepping towards duathlon season and ran a 35:01 10KM shortly after this.

I ran 05:06 for the mile in September 201, 18:25 in October 2010, 18:25 in April 2011, then 5:04 for the mile in December 2011. I then ran a 32:44 for 5M in Jan 2012 and a 1:25:15 HM in Feb 2012.

My times are all over the place.
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Last edited by Poet on Sat Feb 25, 2012 5:26 am; edited 1 time in total
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jeffm




Joined: 01 Jan 2010
Posts: 1454

PostPosted: Fri Feb 24, 2012 8:40 pm    Post subject: Reply with quote

Poet wrote:
My times are all over the place.


Likewise have run several 1:18-1:19 half marathons over the last few years, but equally had some where breaking 1:25 felt unecossarily hard.
Same with 5k, ive now just given up on pressuring myself with specific training and expectation and I seem to be running just as fast; maybe relaxed expectation works.
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Tri it man




Joined: 22 Jun 2005
Posts: 1277
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PostPosted: Sat Feb 25, 2012 12:27 am    Post subject: Reply with quote

Poet wrote:
I ran 05:06 for the mile in September 201, 18:25 in October 2010, 18:25 in April 2011, then 5:04 for the mile in December 2011. I then ran a 32:44 for 5M in Jan 2012 and a 1:25:15 HM in Mar 2012.


That's impressive if you already know what you're going to run next month. Wink

I am training for London at the mo and in some of my tempos I'm probably running through 5k in just under 18 and the tempos are 6-8m in length. I think doing a lot of mixed pace runs and quite a few miles to strengthen the legs will help with 5k's. You won't get too much if you're only doing 20-25m a week. Track sessions as mentioned above with shorter recoveries as you get stronger.
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2 scheds




Joined: 28 Jun 2006
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PostPosted: Sat Feb 25, 2012 8:49 am    Post subject: Reply with quote

Tri it man wrote:
Poet wrote:
I ran 05:06 for the mile in September 201, 18:25 in October 2010, 18:25 in April 2011, then 5:04 for the mile in December 2011. I then ran a 32:44 for 5M in Jan 2012 and a 1:25:15 HM in Mar 2012.


That's impressive if you already know what you're going to run next month. Wink

I am training for London at the mo and in some of my tempos I'm probably running through 5k in just under 18 and the tempos are 6-8m in length. I think doing a lot of mixed pace runs and quite a few miles to strengthen the legs will help with 5k's. You won't get too much if you're only doing 20-25m a week. Track sessions as mentioned above with shorter recoveries as you get stronger.


Damn,you're not getting any slower, are you! Very Happy
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NickF




Joined: 14 Jan 2011
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Location: Kiel, Germany

PostPosted: Sat Feb 25, 2012 10:10 am    Post subject: Reply with quote

Hmmm.

Just went to the track to do my 6x1600m session and get an idea of where I compare to last year. Did a 20min warm-up (the length of the jog to the track), then 1st rep = 6:06. Felt comfortable. 2nd rep = 6:00. Felt hard, but good. 3rd rep = 6:20. Completely ran out of steam, and decided to bin the session. I guess a combination of a heavy training week, plus last nights swim finishing at 10pm, after which I only had a banana before going to bed, and no breakfast (just a coffee!) this morning. Not a particularly auspicious start!

I guess the moral is that speedwork needs to be done when fresh and well-fueled for the best results - on tired legs it just isn't worth it.
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AJ




Joined: 10 Jan 2012
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Location: St Albans

PostPosted: Sat Feb 25, 2012 11:33 am    Post subject: Reply with quote

Anyone do parkrun today? Would be interested to hear of any PBs. I'm gunning for a parkrun on the 7th April- gives me a solid month to give me the best chance of going close to 17 mins. I think I'm going to attempt a 35 mile week, followed by a relatively easy 20 mile week and then ramp it up to 40 miles in a week in March and then have an easy week before the race. Will be interested to see if the increased mileage will help. I suspect I will simply burn out and have to reduce the mileage but we will see!
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ironchimp




Joined: 27 Jan 2009
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Location: Yeah, nah, somewhere in NZ

PostPosted: Sat Feb 25, 2012 11:56 am    Post subject: Reply with quote

WM=SS wrote:
Anyone do parkrun today? Would be interested to hear of any PBs. I'm gunning for a parkrun on the 7th April- gives me a solid month to give me the best chance of going close to 17 mins. I think I'm going to attempt a 35 mile week, followed by a relatively easy 20 mile week and then ramp it up to 40 miles in a week in March and then have an easy week before the race. Will be interested to see if the increased mileage will help. I suspect I will simply burn out and have to reduce the mileage but we will see!


Nope. Kids illness stopped play. I'll go out for a slow hours run whilst the kids are nappin. Maybe next week.

Love to do some big milage weeks, but it's just not on the cards at the moment
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dhcm




Joined: 26 Jun 2010
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PostPosted: Sat Feb 25, 2012 11:58 am    Post subject: Reply with quote

I marshalled at the Serpentine last friday 5K yesterday (not running due to injury) and saw James Shane come over the line in 15:40. But that is very slow for him - his PB for the course is 14:44 - so I guess he was using it as a training run. Or he is in trouble wrt to the Olympics.
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JR




Joined: 04 Jun 2004
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Location: Poole

PostPosted: Sat Feb 25, 2012 5:20 pm    Post subject: Reply with quote

PB of 17:49 from 2011, but currently in 19:30 shape due to being 5+kgs over-weight. Aim for this year is to get under 17:30 and maybe sub 17.

Just looking to build my mileage up without getting injured. Current doing about 55km week consistently, with 1 track session with my run club.
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Tri it man




Joined: 22 Jun 2005
Posts: 1277
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PostPosted: Sat Feb 25, 2012 6:17 pm    Post subject: Reply with quote

WM=SS wrote:
Anyone do parkrun today? Would be interested to hear of any PBs. I'm gunning for a parkrun on the 7th April- gives me a solid month to give me the best chance of going close to 17 mins. I think I'm going to attempt a 35 mile week, followed by a relatively easy 20 mile week and then ramp it up to 40 miles in a week in March and then have an easy week before the race. Will be interested to see if the increased mileage will help. I suspect I will simply burn out and have to reduce the mileage but we will see!


40m a week isn't a lot if you are wanting to get down to 17min. A guy I train with does mainly 5k and 1500's in summer and he is doing circa 70m a week, which isn't much less than me training for London marathon. I'd say you need to run more regularly and get some tempos in. Leg strength comes from hard running/trackwork, breaking down the muscle fibres to repair stronger but you need to also complement it with easier/steady running.
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Cake1Me0




Joined: 08 Sep 2010
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PostPosted: Sat Feb 25, 2012 10:09 pm    Post subject: Reply with quote

Just curious for the guys doing 50 miles + a week, what sort of pace is most of this running done at? I'm struggling to get past 25 miles a week made up of a 10 mile long run, 5 miles of easy running, 5 miles of tempo/threshold and 5 miles of intervals (mainly training for 5-10k)
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Tri it man




Joined: 22 Jun 2005
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PostPosted: Sun Feb 26, 2012 1:53 am    Post subject: Reply with quote

Cake1Me0 wrote:
Just curious for the guys doing 50 miles + a week, what sort of pace is most of this running done at? I'm struggling to get past 25 miles a week made up of a 10 mile long run, 5 miles of easy running, 5 miles of tempo/threshold and 5 miles of intervals (mainly training for 5-10k)


My week has been

Mon 6m am easy 4m pm easy
Tues (Track) 12m incl w/u and c/d and 4x600 1x1200 4x600. 600's were between 1.50 & 1.55 and 1200 was 3.55.
Weds 8m steady recovery from Tues
Thur 6m easy as had a busy work day
Fri 11m am (with last 5 at 6.20pace) 4m pm easy
Sat 16m with last 6 at 6.35's
Sun (Tomorrow) 8m steady with strides

I am obviously coming at this from a marathon angle and it is a cutback week for me but the above could be adapted and normally on Thurs I will do a tempo of 10-12 with middle 6 at 6mm. Your 5m at Tempo could be extended to say a 10m so has w/up and c/down unless you are not including that mileage. Also 10m is not a long run, do 13m with some fast stuff in middle and maybe add 1 more run day.
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Grifter




Joined: 10 Jan 2012
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PostPosted: Sun Feb 26, 2012 7:37 am    Post subject: Reply with quote

Also geared towards marathon training. It has yielded a 35:20 10k but yet to have proper crack at 5k.

Mon: Track 6m @ 5:30-6:00mm
Tue: Swim
Wed: 5m @ 6:10mm
Thu: 10m @ 6:35mm
Fri: 3-4m @ 5:50-6:00mm
Sat: Bike
Sun: 20m+ @ 6:35-6:50mm
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