Forums >Racing>Goal of sub 20 5k
Last 5k for sjsutton was6:55 pace.
Agree almost totally, except that even 3:15 is too fast--much too fast, actually. I'm a huge believer in basing workout paces off currrent race times rather than goal, except for tiny doses once in a while. Last 5k for sjsutton was6:55 pace. Why run workouts more than 20 seconds a mile faster than you can race? It's so hard to get most runners to buy this, but it's such a better feeling to run them hard enough and have a little left when you finish--and it works too. After you start racing faster doing it this way you will start to have confidence in it. When your race times come down, then quicken the workout pace, but not before. I guarantee you will benefit more from 6 x 800 at 3:25-3:30 with a 200 jog than you will from what you just did. Think "comfortably hard" rather getting to the point that you feel like quitting after every lap. Do a few strides on your easy days to work on turnover. My timing is very bad for bringing this up, since I just did 8 x 400 today for the first time in ages. However, I have rarely gone as fast as current 5k pace in workouts. Almost everything has been 10k pace and slower, except for strides or a couple 200's at the end of a longer workout. I brought my 5k down from 21:30 to 19:04, which is not that easy considering that I starting making the push at 59. After more than 2 years of nothing but threshold and endurance work I decided to throw in a few quicker reps today to try and sharpen up but they will never be the main course.
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Hey, Anyway, just curious what kind of strength training everyone is doing with their running. Everyone seems to be talking about intervals but I'd think strength training would be big part of 5k training. What kind of core workouts? Do you go to the gym and lift weights? Plyometrics? What is best for building speed? Since I'm marathon training I do lots of core work and only low weight high rep leg exercises at the gym. I also do a quick routine of squats and various injury prevention type exercises as my warmup before a run.
Agree almost totally, except that even 3:15 is too fast--much too fast, actually. I'm a huge believer in basing workout paces off currrent race times rather than goal, except for tiny doses once in a while. Last 5k for sjsutton was6:55 pace. Why run workouts more than 20 seconds a mile faster than you can race? It's so hard to get most runners to buy this, but it's such a better feeling to run them hard enough and have a little left when you finish--and it works too. After you start racing faster doing it this way you will start to have confidence in it. When your race times come down, then quicken the workout pace, but not before. I guarantee you will benefit more from 6 x 800 at 3:25-3:30 with a 200 jog than you will from what you just did. Think "comfortably hard" rather getting to the point that you feel like quitting after every lap. Do a few strides on your easy days to work on turnover. .
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I am still stewing for missing a sub 20 by 15 seconds last weekend. I can't wait for another crack at it. I guess it could have be worse, like missing BQ by a second!
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Anyway, just curious what kind of strength training everyone is doing with their running. Everyone seems to be talking about intervals but I'd think strength training would be big part of 5k training. What kind of core workouts? Do you go to the gym and lift weights? Plyometrics? What is best for building speed?
Hey Jim, where are you planning on going for a sub-20? There's a race at the airport June 21 and the Toronto Challenge at Metro Hall on June 8. The Toronto Challenge has good depth usually, so I'd suggest that.
2014 - Get 5k back under 20:00. Stay healthy!
Jim/Adeel and all, Quick question (sorry if asked earlier in thread) - Should I include both the Tempo (say 20 min) and an 800m interval workout in the same week? Or alternate? Lets just assume my goal race is later this year (Sept or later). Steve
I haven't done the Toronto Challenge before. A few years ago there was some question about the course accuracy when it was the Nissan Challenge. Roadraceresults doesn't list the course as certified but a lot of uncertified courses are pretty accurate and that may have changed since. It might be the better option timing wise though cuz I want to do well at the Nightcrawler on June 18 and that might toast me for the 21st. Which airport? You mean out by Pearson or the old Downsview airport?