For years I tried in vain to run sub 25 doing all the plans there are in the world. I gave up and just focused on easy long runs and weight training. 3 month later I hit 23:30.
I've never been a runner but I am reasonably active. In my 20's I would literally roll out of bed and run a 21-22 minute 5K, 1-2 times a year. It seems crazy to think what I would have run with a 12 week training program.
00:46 When my 5K times were 27-28 I didn't bother checking what I'm capable for the 10K. I think I could've do it at around 1:10 if I try, but under an hour was out of the question. :)
i spent ages training to break hour 10k. it all went wrong on the day, hip flexor decided it didn't want to play. my 5k at the time was 27:38. 4 weeks after the failed 10k i ran 26:52 5k. the following year i ran 58:32 10k and the year after 26:32 5k. so dont under estimate yourself. 10k training will speed up your 5k anyway. so if you trained for an hour 10k i think you would be running close to 25mins anyway. good luck
@@danieless4009 thanks, good luck to you too. :) yeah, injuries suck ass! i am very cautious of being injured and even then i get derailed at least once every 6 months or so for at least 3 weeks, sometimes over a month. kinda interesting story, if you have time to read: i didn't want to race longer distances. even training for 5k was a compromise, because there's no races for non-students (aka old folks) for the shorter distances where i live. 5k parkruns are the shortest and most available "race". so i concentrate only on 5k. later i was inspired to take 10k training because i watched the local marathon and seemed fun, and the shortest distance you can race there is 1/4 of the marathon - 10.55km. and i reluctantly started to train for 10k. :( currently aiming to be top 50 finisher in said event. it's pretty ambitious for what i can in the moment because i can do it in 53mins, and i have get under 47min (for 10.5km.) which is 4:28/km 7:12/mi pace. I have time until mid october. i don't know if i can do it, but the thought of being top 50 out of 600-800 runners is kinda cool!
@@kylestephens9593 I would love to run a marathon. I tried a half 2 years ago. My knee gave out at about 11k, like an idiot I carried on to 15k. Couldn't run for about 3 weeks after. Decided then to only run 10k occasionally. Part of the problem is my age and mass. I come from 400/800m background and rugby. Hence I have been looking for help on getting faster at 5. My weight doesn't seem to matter as much at the shorter distance. But keep going with those 1/4's, Some good times there
Thanks crew! What are some realistic times to shoot for on a 5K depending on your current pace? What I mean is how many minutes can one realistically expect to shave off with a 12-week program 2 minutes, 3 minutes? I understand everyone is different but on average what are we looking at?
I know the question isn't for me but without following program, just training the way I feel (not recommending it, but it's more fun I think) in the very beginning I was improving by the rate of 40s/month or so. From what I see, people following complete plans (that include volume, speed, strength, accessory exercises) should expect double or even triple that improvement. Like a minute every month... This is a 12week program: If you're a beginner I can see 4+ minutes improvement, why not!
I'm going to add to this. I'm a new runner 28 yo M 6' 170 lbs firefighter as a career and a new runner. Ran my first ever 5k yesterday haven't been able to run a full 5k until yesterday. time was 36:19 pace at 11:15. what do you think a 12 week program could get me to and would training a 5k be the best?
It really depends, with no training, I ran a 23 minute 5k, after only 3 months I brought it down to 18:46 (then got a stress fracture immediately after)
Regarding strength training, should it be run specific? Or is it ok to continue with the weight training that i do? I just came back to running, 6 weeks in and did a time trial last week. Before running, i do weight training and ab/core workout 5 days a week, leg day monday, arms tue, etc. Now that i’m running again t-th-sat, i reduced the weight training to 3-a-week, mwf, PPL or Push, Pull, Leg. I want to cut it down to two a week sometime.
When you give the total time for a training session ( 1:15 long run or 30 minute recovery run etc. ) should warm up & cool down be included in said time ?
