Improving Your 5K

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tell me you easy pace and your 5k pr (Read 1504 times)

    I don't monitor my heart rate on a regular basis. I should start and put my Garmin to work. My 5k PR is 21:37. For logging purposes... My easy pace is between 8:00 and 9:00 - most comfortable at 8:20 Between 7:00 and 8:00 I consider a medium pace. Between 6:00 and 7:00 is tempo/race pace.
    I am no expert but it seems to me that your training paces are not very correct (unless your 5k PR was set a while back and you are in much better shape now). From your 5k PR, your avg pace is 6:57. Tempo pace should be 30 to 45 sec slower than 5k pace, so it should probably be between 7:27 to 7:40+ for you. Easy pace should probably be around 9 min.
      I've been trying to follow Daniels' VDOT tables. For my 5K PR of ~21:38, he recommends an easy pace of around 9:17, which seems to be about right under ideal conditions.
        I've been trying to follow Daniels' VDOT tables. For my 5K PR of ~21:38, he recommends an easy pace of around 9:17, which seems to be about right under ideal conditions.
        My 5k pr is 20:17 and I aim to run outdoors at 8:30 for easy pace runs.
          My 5k pr is 20:17 and I aim to run outdoors at 8:30 for easy pace runs.
          Sounds about right, ~8:40 according to this Daniels' VDOT calculator. In the back of Daniels' Running Formula, he has tables for 5/10K specialists and the easy paces are way faster than his regular VDOT tables.
            Good luck at your next 5K. I hope it goes well. Another question that may be of interest is the total number of easy miles done each week and 5K PR. I do between 30 and 35 miles per week easy pace (between 9:00 and 10:30)
            When I ran my 21:00 last year I was doing about 20-25 miles per week in total, with one long run of 8-10 and one day of hill work but really no speedwork. This year I am running an average of probably 35 miles per week with one long run and either hills or speedwork as my other hard workout. I broke 21:00 last month with a 20:54 and I really think I can attribute it to the extra miles.
            RunAsics


            Person of Interest

              done to hard sessions this week to prepare me for a sub 20 attempt Tues: 8x800m at 5:47 pace with 1 min recovery Thurs: 5x1mile at 6:21 pace with 2.5 mins rest. Both were me working really hard, and I was nervous about them seeing as though I have just come out of y base building. What you guys think? Any comments welcome, and comparisons with your times so I can equate it to how I may perform in my next 5K.
              If you can do those workouts then I'm not sure what is stopping you. I couldn't do that when I first went sub 20 in the 5k. Note that I currently use the McMillan pace calculator: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm Pace ranges for all training distances are based off my 5k & 10k PRs. They line up exactly.
              "Only a few more laps to go and then the action will begin, unless this is the action, which it is."


              Slow-smooth-fast

                If you can do those workouts then I'm not sure what is stopping you. I couldn't do that when I first went sub 20 in the 5k. Note that I currently use the McMillan pace calculator: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm Pace ranges for all training distances are based off my 5k & 10k PRs. They line up exactly.
                I have got a 18:57 5k, and this wasnt even a race, I did it on my own, so I know in a race I ahould be able to beat this. I need to enter a 5k to test myself.

                "I've been following Eddy's improvement over the last two years on this site, and it's been pretty dang solid. Sure the weekly mileage has been up and down, but over the long haul he's getting out the door and has turned himself into quite a runner. He's only now just figuring out his potential. Consistency in running is measured in years, not weeks. And over the last couple of years, Eddy's made great strides" Jeff 14 Jan 2009

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