Improving Your 5K

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Lets get technical: will help us all: please contribute (Read 1684 times)


Slow-smooth-fast

    I started a thread a while back, which was, tell me your easy pace, and your 5k PR. I think it would be beneficial o start a new thread which is similar. I think this will be interesting for us all to read, and provide beneficial. If anyone has anything else to add, feel free. Easy Pace (what you can run at for a long long time with no audible breathing) Weight at time of PB for 5k Height Miles Per week. Mile PB 10K PB Goal Any training tips from personal experience With this sort of info we can learn off eachother. Heres mine: Easy Pace: 7:50 Weight: 187lbs approx resulting in 18:57 5k Feb 08 Height: 6ft Miles: Avg 45 Mile PB: 5:51 October 2007 (will be faster now) 10K PB: 41:29 25 april 2008 (extremely hilly course) Goal: Sub 18 for the moment I do a lot of slow long mileage which improves my ability to run faster at all speeds, throw in the occasional tempo and interval session to tune for racing
    Member Easy Weight Height 1 Mile PB 5kPB 10kPB MPW
    Eddy 7:50 192lbs 6'0 5:51 Part of training run 18:57(187lbs) 41:29 26/04/08 40-50
    Racing Thoughts 9:00 156lbs 5'10 6:00 21:08 49:50 30-31
    Maine Runner 9:55 170lbs 5'11 n/a 20:04 43:39 32
    ManInBlack 7:45-8 175lbs 6'0 4:42 19:10 n/a 35-40
    Dakota RR 7:50 154 6'0 5:49 19:02(154lbs) 39:54 30
    Run Asics 7:30-8 146lbs 6'0 5:40 18:21(146lbs) 39:11 35
    Daddyo 8:00 198lbs 6'0 5:55 20:15(198lbs) 46:29 25-40
    JeffDonahue 8:00-8:30 n/a 5'7 6:10 20:16(165lbs) 44:07 35
    JeffGoOBlue Now 8:00-8:30 185 5'11 ~5:30 19:42(185lbs) TBA 20-30
    MattW1970 8:00-8:30 N/A 5'6 5:39 19:25(152lbs) 41:19 40
    leftylogan 9:45-10:30 n/a 5'5 7:45 29:32(145lbs) 45:00 5
    CoachBryant 8-8:30 200lbs 6'0 n/a 21:07(190lbs) n/a 25-30
    Lostinthenet 11:30-12:30 n/a 6'1 n/a 205lbs n/a n/a
    Pammie 10:00-10:15 n/a 5'4 7:43 24:34(122lbs 49:51 35-40

    "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

      Easy Pace: > 9:00, usually slower depending on how I feel, the weather, terrain, etc. My last long run of 9 miles was at a 9:15 pace, >80 degree weather on a slightly hilly course. Weight: 5'10" Height: ~156 MPW: Averaged 30-31 for the last 3 weeks, hopefully I can go above 35 this week. Mile PB: Not sure. I'm guessing sub-6 for sure. Going to run some shorter distance time trials this summer. 5K PB: 21:08 certified course on 4/29/08, 75 degree weather with almost 90% humidity. 10K PB: 49:5x certified course on 11/03/2007, sure it would be faster now. Goal: For now it's a sub-20 5K. Training tips: -Listen to your body and stay injury free. A major setback from an injury will hurt your conditioning more than taking a few days off. -Easy days are supposed to be easy, you should be recovering from your hard workouts/long runs while gaining aerobic conditioning. Run them according to how you feel and don't overdo them, save your energy for workouts/long runs.
        I will give two data points: My 5K PR (20:04) set in 2005, and current numbers when I ran 21:01 on the same course. The numbers are six-month averages. April 16 2005: 20:04 PR Easy Pace: 9:29 Weight: 167lbs Height: 5'11" Miles: Avg 28 Mile PB: N/A - have not attempted a PR mile 10K PB: 44:30 11/13/2004 Goal: Sub 20 5K April 19 2008: 21:01 Easy Pace: 9:55 Weight: 170lbs Height: 5'11" Miles: Avg 32 Mile PB: N/A - have not attempted a PR mile 10K PB: 43:39 9/16/2007 Goal: Sub 21 5K I define my easy pace as when I run 150 or less heartbeats per minute. Over the six-month period before the 2005 5K, I ran 583 miles at that heart rate (average 137 hbpm.) I ran 165 miles at a heart rate greater than 150 (161 hbpm average,) with an average pace of 7:57. Over the six-month period from 2007 to 2008, I ran 702 miles at 150 hbpm or less (126 average). I ran 123 miles at a heart rate greater than 144 (average 161), with an average pace of 8:29. Weight is my biggest challenge. If I did not run, I would be obese. I love to eat. I have a mileage sweat spot. Too little, I gain weight because I am not exercising enough. If I run too many miles, my appetite goes crazy, and I gain because I eat in excess. There is a mileage level where I lose weight with not much effort. It is a moving target, and I am not there right now. I think I am running too much, but I do not want to cut miles. Height - I have not grown or shrunk, just got a little wider. Smile Miles - see weight. Mile PB / 10K PB - I have not run a mile race. I have no interest. It would be too painful. Last year I took a minute off my 5 mile and 10K, and five minutes off my half marathon time. My 5K is still my "best" time though. According to calculators, I should see improvements at longer distances. I hope so... Goal: I was happy with the 21:01 race I did April 19, 2008. My goal was to get 20:59 or lower. I missed, but not by much. I have not done enough tempo or faster paced stuff. There is a 5K race in August I did in 20:15 last year. I hope to be in sub 20 minute shape for that one. It is a small race, less than 100 participants. To achieve my goal I probably will need to run the last 1+ miles by myself. As for the 2005, 20:04 race: I was hugely disappointed. I raced as hard as I could, and was five seconds too slow. I did not know where I would get those five seconds. Any training tips from personal experience: half the fun is getting there.


        Slow-smooth-fast

          I too have a weight problem, as you probably know I have come down from 266lbs, I am now about 195lbs, and I have just done a 41m 10k, so I am doing pretty well. God only knows how being lighter will affect my times. You guys are so much lighter than me. Keep the posts coming.

          "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


          Right on Hereford...

            Easy Pace: 7:50 - 8:00 Weight at time of PB for 5k: 154 lbs and 19:02 5k, April 2008 Height: 6'0" Miles Per week: around 30 Mile PB: 5:49, first mile of 10k race below, lol (never raced the mile) 10K PB: 39:54, July 2007 Goal: sub-19 5k, sub-40 10k at the Bolder Boulder Training Tips from personal experience: I have tons to learn, but I've been getting faster this year by adding a weekly tempo workout. Consistency is probably the most important aspect of training, though, imho.
              Easy Pace: Typically between 7:45 and 8:00 per mile; Sometimes a bit slower when recovering from a hard workout or a race Weight: 175 Height: 6'0" MPW: Averaging 35-40 miles this spring, hoping to move to about 45-50 miles per week this summer Mile PB: 4:42 5K PB: 19:10 set in 2006. Hopes are high to break that this season. 10K PB: Never ran a 10K Goal: My goal for this year is to break the 6:00/mile pace in the 5K Training tips: - I second the "listen to your body" advice. Most of my easy running is based on feel. I have measured my BPM and found it generally averages anywhere from 155 to 165. I found that in some cases my heart rate has gotten as high as 175 BPM on hill climbs or going into the wind. - For runs following a hard day or if I am suffering from any injury, I will base my effort on heart rate. I set a heart rate max alert on my Garmin and stay beneath it (160 BPM for me). This is espeically helpful for those of us who have trouble slowing down even on easy days. - I have found that some very easy running has helped me to overcome injuries. I suffered through several different injuries in the early spring (Runners Knee, Shin Splints, Plantar Fascitis). In past seasons, I took alot of time off, but I chose this time to run very easy on days when I had pain. If I had any sharp pains, I would stop running, but I did continue through mild pain at easy pace and feel like my overall recovery was better and happened more quickly. - ICE - Ice those injuries. I didn't buy into this for a long time, but now I ice anytime I feel an injury coming on. It has been very successful for me.
              Ryan
              RunAsics


              Person of Interest

                I use the McMillan running calculator: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm. Up to now, I've used my fall 18:51 5k time. Easy Pace: Typically between 7:30 and 8:00 per mile. Shifting more towards 7:30. Weight: 146 Height: 6'0" MPW: Averaging 35 mpw. Moving up for marathon training. Mile PB: Never run a 1 mile time trial/race. I did run a 5:40 in the 1st mile of a 3.5 mile race back in 2005. Probably faster now. 5K PB: 18:21 - April 27th 10K PB: 39:11 - April 19th (under performed) Goals: (1) break 1:30 in the HM. - DONE (2) break 6mpm average in the 5k - DONE (3) sub 40 in the 10k - hadn't repeated a sub 40 since a 2005 - DONE (4) PR in all distances - DONE for HM, 10k, 8k, 5k. 10 miler is next. (5) average a minimum of 30 mpm for the entire year. Revising to 35. Smile (6) A late goal is to BQ in my debut marathon (3:15 or better) Tips: - consistancy during each training phase - forcing yourself to run slow or not at all for recovery - run fast at least once a week. It's good for the soul Smile
                "Only a few more laps to go and then the action will begin, unless this is the action, which it is."
                  - ICE - Ice those injuries. I didn't buy into this for a long time, but now I ice anytime I feel an injury coming on. It has been very successful for me.
                  Agreed. I was never a believer in ice until recently. Add to that hot epsom salt baths, they help relax the muscles and replenish magnesium.


                  Go Pre!

                    Easy Pace: 8:00 Weight: 198 lbs approx resulting in 20:15 5k April 5-08 Height: 6ft Miles: Avg 25-40 depending on season Mile PB: haven't tried yet officially. End of a 6 mile run I once finished last mile in 5:55 (MTA: and felt the pain for a couple of weeks!) 10K PB: 46:29 Summer '07 Goal: Sub 20 5K (later this summer) Sub 45:00 10K (two weeks) Sub 3:40:00 marathon (4 weeks)
                    Pammie


                      Hello i'm new posting to this group this will be difficult to answer as best 5k/10k times go back to 2005 so i'll put my answers for 2005 in brackets results from this year which have been my best times since then (except the weight) Easy Pace 10:00 - 10:15 Weight at time of PB for 5k 132lb (122lb in 2005 estimate) Height 5'4" Miles Per week. 35-40 (40mpw estimate in 2005) Mile PB 7:43 (this year) sure it can be faster as this was off just aerobic running via marathon training 5k PB 25:40 (24:34 in 2005) 10K PB 49:51 (2005) not really done one since Goal Sub 25 minute work towards sub 22 and beyond Any training tips from personal experience I find doing the majoity of my miles at an easy pace (under 70% HRR) brings good result, helps pacing, and regular consistant miles 40+ brings results Plan to keep mileage at least 40-50mpw


                      Slow-smooth-fast

                        This thread is coming along, just to let you all know I am putting all the data in a table at the top of the page Smile

                        "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

                          Easy Pace - Probably between 8:00-8:30 depending on the day Weight at time of PB for 5k - 165 Height 5'7" (gee, I'm kind of short compared to teh rest of you) Miles Per week. - This year averaging probably averaging 35mpw Mile PB - No Idea, never ran a mile time trial, but if I had to guess probably 6:10 5K PB - 20:16 10K PB - 44:07 Goal - Two goals this year - a sub20 5K and to complete a marathon comfortably (time goal of around 3:30) Training Tips - Watch your shoes adn dont let them get worn out before you get a new pair. I now run every day (see my user group - A MIle A Day) and I really think it helps. It gets my mileage up that much more, plus it really just helps make it easier to get out there for a run. I never have the question in my head "Should I do a run today?" because I know I am going to , it is more a matter of how far.


                          I've got a fever...

                            I'll do two listings, since I am almost two decades removed from my peak running and am sort of starting anew as of 2007. Late 1980's/Early 1990's Easy: 7:00 or slower Weight: 165 Height: 5'11" MPW: 50~60 Mile PB: 4:38 5k PB: 16:23 10k PB: 35:38 Now Easy: 8:00 or slower Weight: 185 Height: 5'11" MPW: 20~30 Mile PB: dunno, maybe around 5:30 if my hamstring could hold up. 5k PB: 19:42 10k PB: we'll find out in 4 weeks 5k goal: sub-18 this year Advice: run more, run slower on easy days. Push through workout pain on hard days, but don't push through injury. Build a solid mileage base, and after you've done that, consider doing some quality work during the 8-12 weeks leading up to your big race. Here are some good 5k workouts: •3x(600m-1000m) with 4 minute recoveries. It's a continuous 1600m run. Blast the first 600m, then slowdown and run the last 1000m at current 5k pace. The fast 600m at the beginning will make the parts at 5k pace seem easy. •3x1600m / 1min rest •6x800 / 30sec rest •12x400 / 15 sec rest For each of the above three, run at the fastest pace that you can sustain for the duration of the workout. •20 min hard tempo run at 10k pace (about 16sec/mile slower than current 5k pace) •4x1200m with 3~4 min recovery. Run laps 1 and 3 at current 5k pace, run lap 2 faster Of course, remember that speedwork is the icing on the cake. The cake is a solid aerobic base of easy miles. Don't try adding the icing until you've got the cake. One other thing -- when you do intervals, as you get fitter, don't pile on more reps (this is how you get hurt); instead, reduce the rest time.

                            On your deathbed, you won't wish that you'd spent more time at the office.  But you will wish that you'd spent more time running.  Because if you had, you wouldn't be on your deathbed.

                              Eddy, you have my 5K and estimated mile PB mixed up in the chart. Smile MTA: Looks like it's fixed, thanks.
                              RunAsics


                              Person of Interest

                                Eddy - weight is wrong against my 5k time. Should be 146. Also, what about including age grade %?
                                "Only a few more laps to go and then the action will begin, unless this is the action, which it is."
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