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Oct 2015
4:11pm, 21 Oct 2015
91 posts
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falcarius
Thanks.
I will look for the book.
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Nov 2015
11:35pm, 4 Nov 2015
First-time poster!!
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sunburnt
OK i'm in
Did a 1.41 half at the weekend, will soon be starting on speed work.
*gulp*
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Nov 2015
12:07am, 5 Nov 2015
2,467 posts
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Huntsman
Good man sunburnt. Get the miles in as 5k and up it's mainly aerobic 
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Nov 2015
9:34pm, 16 Nov 2015
2 posts
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sunburnt
I'm just trying to gauge training paces for a sub 20 5k.
This morning I did 4.5 miles of 'tempo' at 7.20 pace. It felt ok - certainly felt I could have gone faster and/or further.
I've never really done much running at 'tempo' almost all my training up to now has been to run long and slow.
If you've succeeded to break 20mins for 5k what did your training paces look like?
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Nov 2015
10:29pm, 16 Nov 2015
2,501 posts
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Huntsman
I've broken 20 mins 17/18 times. To break 20 mins you should be looking at 4min km reps and quicker in training. A session something like 5x1km with 3-5 mins active rest.
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Nov 2015
11:15pm, 16 Nov 2015
8,140 posts
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Chrisull
Huntsman +1 - definitely looking to go quicker than 4 though. I can get down to 3.40s but that still doesn't get me much further than 19.30s on race day.
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Nov 2015
11:49pm, 16 Nov 2015
2,503 posts
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Huntsman
I think if you can hit 4min km in training on a solo run there is a chance on race day to go sub 20mins but I agree sub 4mins is important.
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Nov 2015
7:39am, 17 Nov 2015
2,930 posts
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Curly45
I think for a 4 mile session 7:20s is about marathon pace so it should feel comfortably hard. Its a good easing in tempo pace, I'd be looking to get 4 milers tempo up to threshold which is about 7mins pace for me. If you are marathon training the other option is to make the tempo longer bit by bit.
I like 400m roll ons for specific 5k training. 400m hard, 200m jog recovery (proper slow) x lots (I do up to 16).
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Nov 2015
9:33am, 17 Nov 2015
2,507 posts
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Huntsman
The Pfizinger Faster Road Running book has some excellent sessions along the lines of Curly's suggestion above. Well worth reading for half marathon training and shorter.
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Nov 2015
12:25pm, 17 Nov 2015
193 posts
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Uyuni
Another vote here for shorter fast stuff (and the Pfitz book). 5 x 1k is a great session, although it wasn't until I got down to a track for 400s, 300's etc that I finally cracked 20 mins after a few years of trying.
Mind you it was probably the endurance I got from marathon training that was the biggest factor, but the confidence I got from running a lot of short fast intervals was a great help
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