Hi Scott

You basically look where I have been too.  I ran a 5km series last summer (your winter) with the aim of getting under 20 minutes.  I ended up getting to 20:26, just ran out of runway a little.  I guess I learnt from others that patience and consistency are key for achieving running goals.

Since April I have switched to half marathon mode and ramped up the distances with the aim of a sub 1:40 HM.  I achieved that in my first ever half marathon race running 1:38:16.  I also trained on some measured courses before then going as well as 1:35:30 on a perfect day.  I have 1 more half marathon signed up for in late October and considering another one early October.

I am also now looking at the next 5km race series starting in September.  Obviously my base is a lot stronger than it used to be and my endurance at the end of a race (which was my weakenss) should have improved.  I have though I think lost a bit of raw speed over the last 6 months with my more long distance training focus.  I can easily knock out 21:30 without much of a sweat but ramping up from there is my issue, I am not a sprinter.

So trying to tweak my programme a little to give it some variety and challenge, putting in some hills, some 400's/ 800's intervals etc.  I don't really know what i am doing but have a few programmes floating around that i need to tailor.

Good luck!! 

Hello All!  Also looking to go sub 20 minutes!  (for the first time since highschool) Just missed at my last race (20:04).

Scott - how intense are your speed workouts and what type of speed workouts are you doing?

I've had to "reacquaint" my body with

1. the speed and intensity needed to race @ sub-20

2.  discomfort and pain tolerance

3. feel and confidence in my pace

I think these attributes only came from a few effective speed workouts.  More mileage at a good pace (similar to what you're running) helped, but I think speed work is critical.

Good luck!