The sub-17/18 min 5k thread

AJ · Joined: 10 Jan 2012 Posts: 221 Location: St Albans

It had to happen....

I've been reading the sub-20 min 5k thread which makes for very interesting reading, but couldn't help but notice that there are a fair few members on here who are comfortably inside 20 mins but still looking for some extra speed (perhaps looking to break 17/18mins). I know that a similar thread was made a while ago (called something like 'the faster 5k thread'), but I thought I'd get the ball rolling in 2012 for those of us who want to bash out some rapid times this year. I haven't raced a flat 5k for ages, but my training would suggest that I'm probably in the kind of shape that would see me finish in about 17.30 (at least I hope so!). I'm keen to get this as close to 17 mins as possible come summer. Anyone else got a similar goal this year?

Crozza · Joined: 14 Feb 2010 Posts: 2217 Location: Gsy

Would like to get under 16:30 on the track, current PB is 16:48.

Not too many opportunities to do so, so I am trying to work out another target for our local equivalent of the park run (where my current PB is 17:04)

AJ · Joined: 10 Jan 2012 Posts: 221 Location: St Albans

2 scheds · Posted: Thu Feb 23, 2012 11:54 am Post subject:

I usually only race one 5k per year and last time out managed 19:10

So, yes this year 18:xx for sure!

There is a track not far from my house that I haven't yet used in my training - I think I will this year though. This and the Macmillian calculator should hopefully help to hone some speed.

Cool

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ironchimp · Posted: Thu Feb 23, 2012 11:59 am Post subject:

God yes. I've been hanging around 19:xx for over a year and I just can't to seem to make a dent in it. I'd be interested in tapping into the collective wisdom

Current form: Did my first parkrun for 3 months in 20:26 last week at Wanstead flats (parkland) so off to Hackney (tarmac) this Sat to see if it was running on grass / my health that caused the outlier, or whether it's my legs.

Current training: Whilst I can't get the time to get the milage back up to last Easters levels, for the last 4 weeks I've now focusing on quality sessions - 10k pace run/5k pace run/end run with some strides at the end. This is coming off the back of a HIM and subsequent 3 week break.

Goal is 18:xx by late May, sub 18 by Sept.
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NickF · Joined: 14 Jan 2011 Posts: 604 Location: Kiel, Germany

Did a low 19 last year, looking to dip inside 18 this year, maybe 17:30 at a push.

Whats the current thinking on speedwork versus mileage?

My favourite speed session is 6x1600m on the track going off 10mins. Last year (just before my low 19) I peaked at an average of 5:50/rep. I had quite a long break after that but now I'm back running some decent mileage and will test myself again this weekend - I expect so be somewhere around the 6min mark, but it depends how fatigued my legs are from the last two weeks running (6.5hrs last week, 4hrs already this week).

Do you think I would be better off reducing the mileage and being able to hit the speedwork hard, or is it all about miles in the legs at this time of year?

AJ · Joined: 10 Jan 2012 Posts: 221 Location: St Albans

I'd be interested to know what sort of mileage you guys are running on a weekly basis? I try to get an absolute minimum of 20 miles in, but usually get around 28ish. A lot of advice would suggest that this just isn't enough if I want to go sub-17. I think I could maybe get another 5-10 miles in if I really had to, but then my swimming and biking would start to suffer!

AJ · Joined: 10 Jan 2012 Posts: 221 Location: St Albans

knighty76 · Posted: Thu Feb 23, 2012 12:18 pm Post subject:

Will keep an eye on this. Parkrun PB 18:36 ish slightly undulating so prob 18:00 ish on the track, would like to go closer to 17.

Favourite speed session is pyramid 400, 800, 1200, 1600, 1200, 800, 400 off about 1:20 per lap with rest = 1 minute after 400s and 800s, 90s after 1200s and 1600s.
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knighty76 · Posted: Thu Feb 23, 2012 12:20 pm Post subject:

PS should mention that my A race is IM Austria this year so not entirely consistent with my main goal, but I'm a firm believer in track speed improving form and economy over distance.
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KingstonGraham · Joined: 21 Mar 2008 Posts: 7555

Sounds good - am just about sub-19 regularly now at Kingston parkrun, without much interval work. In my heart of hearts, I think sub 18 is possible if I really want it, but it's going to be hard work.
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ironchimp · Posted: Thu Feb 23, 2012 12:26 pm Post subject:

jeffm · Joined: 01 Jan 2010 Posts: 1454

2Tri · Joined: 20 Feb 2012 Posts: 500 Location: Pub

wow you guys are soo fast! I ran my PB last week of 22.48 which was literally 100% of all my effort Sad

wonder how I can drop to sub 20!

Shaggy. · Joined: 08 Dec 2005 Posts: 2680 Location: Weybridge

I've been floundering around the low 18 mark for way too long now. Although I run quite regularly - 4 to 5 times a week - I guess I don't do enough miles, nor enough speedwork (is the sprint at the end of a parkrun speedwork?). Did I mention that I'm too old and not really built for running. I think there's anough excuses there now Wink

I'm focusing on some longer races this year, so hoping that the increase in volume - with the occasional Z4 interval - will help push me over the 18 minute threshold.
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