I did this training plan at the beginning of this year. I started with a 5k time of and after 9 weeks I ran a I left out the easy sessions and only did the interval training and longer runs — I avoid running too much to save my knees.
In the final week I did no running at all. I noticed that not only did my times improve, but my energy levels in general improved as well.
Also a good example of adapting the training plan to your own circumstances. Thanks for your comment. Hi Team RTP thank you for this amazing plan! For the sunday endurance run should we run to our Marathon Race pace? Thanks Florent, The endurance runs can be slower than marathon pace, use the calculator above to check out your own long-run pace and see how it compares to marathon pace.
This plan is great. Blew it out a bit to 12 weeks because of an injury, but managed to get in at on the weekend. Had never done anything like this before, and prior to the plan could barely complete the 5K in under 22 minutes. Two thirds of the way through the plan my training times filled me with enough confidence to consider going south of 19 minutes and was pleased with what I ended up with.
Very impressive coming from 22 mins to Also, the pace will vary according to the distance of the rep. Running a m rep hard will be a faster pace than a m rep. Focus on effort rather than the actual numbers. Thanks so much for this plan. It looks really solid. First milestone will be breaking which I hope to do around the summer. The plan was so well explained and looked solid. Keep in mind the importance of rest, especially after a block of hard training.
Where can you make some gains, however snmall? Not just the obvious running training, but strength, form, nutrition, sleep, and importantly mental strength. Hi, I am transitioning from half marathon to 5k. My fastest time is So when I use the pace calculator, am I supposed to run these paces to achieve sub 20 or is this trying to tell me what my best possible outcome would be given my history?
Hi Greg, Your half marathon time puts you just under 21 mins for 5k. As for actual training paces, run them according to current fitness, using your HM time. See how the speed sessions feel, if they are comparatively easy then speed them up a little and gradually work towards that sub 20 goal pace. Good luck. Such a precise, and remarkably customized training plan.
I did the 8 weeks, felt a tweak in the calf in week 6 so had to skip a couple of runs, but was able to do it in ! Felt good to achieve a goal, and have some guidance during this covid mess.
Very sensible to take a step back after a niggle like that and useful for others to see that missing a couple of sessions does not have to harm your chances of success. Congratulations on a fabulous result. Hey my current 5k pb is 21 minutes and my 2 mile pb is around on road with some elevation and mud do you think i could bring my pb down from 21 mins to 19 mins with this 8 week plan following it religiously?
My target pace for 5k per mile is to which is the pace i would be using for the specific paced workouts. Im 14 years old and have pushed my body to a max heart rate of BPM several times. Natanel, How much you can improve in 8 weeks depends on how much potential you have and what your current training looks like. However, do not neglect the rest and recovery, you need to allow your body to rebuild.
Your heartrate has little relevance in this case because that will be individual to you. Im going to give this plan a go. Current PB set a few weeks back is Are the recoveries meant to be jogged or walked or are they complete standstill get your breath back recovery?
Anna, Five seconds per km is certainly an achievable improvement over 8 weeks. Of course it depends on the type of training you already do. So look for gaps in your development.
As for recoveries during interval sessions. Good luck and keep us posted with how you get on. Spent 18 months, followed 6 of the 8 weeks of this plan and finally broke the 20 mins this morning.
Wow, that is great news, very well done and thanks for letting us know. Am half way through this plan, having started at 20m30s. I run a little faster on the tuesday and thursday session if I can and always sack off the monday optional for recovery. Long runs I try and get at least m elevation in. Sacked off the week 4 long run for a time trial.
New PB of 19min25s! Thanks for the plan, loving the variety. For reference, 27 years M. Looking forward to the gains of the last four weeks of the plan! That is really solid progress, keep it going! My most recent 5K time was around — which is what i am working out all other paces from.
An endurance run is specifically a training run, a run that is fast enough to produce a training effect, but not so fast it needlessly creates unnecessary fatigue. In your case, this will be around 9. An easy run is very much governed by how you feel.
It should feel easy, and the pace will be variable depending on how you feel and how stressed your body is. It could be the same as that endurance pace. Or, perhaps, the day after a tough workout when you are feeling drained, stiff and lifeless, your easy run is likely to be slower if it is to remain comfortable throughout. At what point should I try to run the 5k and get a new personal best? Wait till the end of the plan or squeeze them in every couple of weeks?
Ant, The plan is building towards a race or time-trial at the end of the 8th week. Having said that, you could run a 5k time-trial in the 6th week in place of the Tuesday or Thursday speed session.
This effort should be considered more of a practice or tune-up than a serious PB attempt. Just completed this plan — taking more than 30 seconds off my previous best for a new 5K PB of Thanks for helping me get there.
Thanks for letting us know. On week six of this plan at the moment, and really enjoying it. My 5K PB set in Dec is , but I started out at more like before commencing the programme.
I know I can sustain my target pace over intervals, with short recovery, but putting it together over 3. Race tips? Confidence will play a big part, running to your potential over 5k means discomfort. But, for those who run to their potential it is something to embrace. Because, the success cannot come without the hurt. Intervals will train you and tell you what you can do. As you suspect, the real test in the race appears beyond half way. So use your experience and knowledge of the latter reps the ones you have run when fatigued to push you through the latter stages of the race.
One thing that can help is to treat the race as a set of 5 single kms, rather than a 5k whole. Run each km as planned, get through that one and then on to the next one; focus on each 1k effort at a time. If you are in good shape and well warmed-up, that first km can feel easy. Holly, Easy pace should feel easy.
Eight laps of m at your one-mile race pace. Warm up with 15 minutes of easy running , then take 60 seconds of recovery between each lap. You need short, hard efforts like these. Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.
Type keyword s to search. Today's Top Stories. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Running 5K in less than 20 minutes requires running at pace for 3. You need to be able to run at least a mile before you run this 5k under 20 minutes.
This alone still won't guarantee you your goal time. You must train regularly. Rest before the big race. Do not do push ups, pull ups or any other strenuous activities. Just stretch and spend time relaxing. Muscles receive energy from glucose which is found in pasta. Go to bed early and make sure you get enough good quality rest before your big race.
Wake up early. Save yourself enough time to eat a good, but light breakfast at least an hour before the race. Method 2. Warm up. If it is cold on race day, keep your muscles warm by stretching. Do dynamic stretching beforehand, not static. Dynamic is more moving i. Lunges and static is more still i. Touching your toes. Start fast but not too fast. You don't want to run out of gas early. Try to find someone your pace and settle yourself near the front at the start. Pick an athlete just in front of you who looks experienced - grey haired vets are ideal - imagine a rope between the two of you and that rope shortening until you are on their shoulder.
Check your time. If there are mile markers you might want to keep track of your time along the way. If you realize that you are running too slow then you can speed up. Get your second mile split. It should be under Finish strong by sprinting at the end. Empty the rest of what's in your tank and give it all you've got.
Check your time and celebrate. Pasta is helpful, as it will help restore your energy. Also, drink plenty of water throughout the week, not just before the run. Lastly, remember to practice, but don't overwork yourself.
Not Helpful 10 Helpful Eat something light on your stomach like a protein bar and banana, about one hour before before you run. Not Helpful 5 Helpful Every other day, alternate a regular run and a more intense workout, giving yourself a day in between to rest.
Not Helpful 4 Helpful For running marathons you should train for long amounts of time. This is twenty minutes, where a marathon could be hours. Not Helpful 9 Helpful Training with an experienced athlete will help, and just apply this article to a faster interval. Not Helpful 7 Helpful The short answer is, practice until you're ready. Put as much time into it as you can without sacrificing time for other important things like work or school.
Not Helpful 3 Helpful You can do easy runs jogging in between running training which will help with recovery. But don't do this if you are not used to running daily. Not Helpful 8 Helpful
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