>Racing>Goal of sub 20 5k
Try a 25-minute tempo in the flats. I don't think speed is the issue with most people, it's speed endurance. Whatever you do, don't run 2 miles as hard as you can.
I know that there's the urge to see where you're at, but believe me, tempos pay off big time.
Ran a PR of 20:31 today on an uncertified, slightly short course. According to my Garmin it was 3.02 miles. Another guy had 3.05. If I recalculate my time from the distance on my GPS it comes out to around to around 21:04. Either way it's a PR over my previous best time of 21:33. The weather was decent, around 60 degrees and sunny.
Overall I felt really good about it except that I slowed down a little too much on mile 2, but I kind of needed it after a fast start. I think I could have done even better... my calves and ankles were a little sore before the race and I'm in the middle of my biggest week ever. I should hit 30 miles for the first time this week.
Hopefully I can break 20 or get close to there before summer. I think my last race is May 16th, then there aren't any more local ones until August. Hope everyone else had good races today.
You're right about the 5:40 400's. If you can repeat those at say 8x400, you "should" be able to run 6:15 pace 5k. I used that bc I knew you had a solid base, and if you really want to break 20, you have to work the intervals to get that speed. Just think of it this way , if you can get to the 5:40's, breaking 20 will be a breeze for you. First week you may only be able to hold the pace for the first 2-3, but by wk 4 you will be able to hold it for the full 8x400.
Re Daniels, your paces are right on for where you're at right now, but you need to up it a little to where you want to be.
Good luck! You can do it.
2012 Goals: 1:35-ish Half Mary ->(result 1:38:40). Bust the sub 20 5k barrier (19:54!!!!) and whoop the 1000 mile bunny (ok, bunny, you win).
a quick update...
I'm joining the recent PR club with a 20:33 on Saturday. The course had some hills - I'll call it medium difficulty for Upstate, SC. I believe I ran a near perfect race considering my current training.
Several races in the local corporate series coming up in the next 2 months (5 mile, another 5k, and an 8k) so it looks like I'll have some automatic tempo runs in my training. Going to focus on more miles (at least consistent miles) and smarter execution (pacing) of those 800 intervals.
I believe I ran a near perfect race considering my current training.
Person of Interest
I am trying to closely follow the 5k program in Daniels Running Formula. It was raining and my wife had to go to the store so I had to stay home with my 3 year old. I got on my treadmill in the basement and ran a 15 minute tempo in my 12 ounce trainers (7:05 per mile pace)...that was somewhat difficult....ran a 3 minute jog...then put on the 6 ounce flats and ran 10 minute tempo (7:05 pace)....easy as pie...2 minute jog....then put on old crappy shoes and ran 5 minute tempo.
4.2 miles tempo in all...7 total miles run...the flats feel great it was easy to hit 180 strides per minute with the flats...before wearing the flats I was at 168 strides/minute.....after wearing the flats I was at 180 with the crappy shoes...go figure.
Some general comments after reading your posts:
IMHO, your tempo pace seems slow here. Sounds more like steady state. I'd expect ~6:40 mpm t-pace. Do that for 5 to 6 miles.