sub 20min 5k

[myron7]

Hi,

I have been running for the last 2 years (mainly 10k's, half marathons).
I have recently started playing football (again) so I stopped my running training as football turned to be very, very exhausting. My last years 10k PB was around 42mins.
Now straight to the point.
I train football on tue/thu, usually easy sessions and we play our games on Saturday, thats when I need 1-2 days break to recover.
I could train on Mondays, Wednesdays and Fridays. I think 20min 5k is achievable but I need some guidance regarding my training.
Can it be done with 3 sessions a week?
I want to get faster and improve my stamina (which is not bad at all at the moment) so I thought training for 5k would be ideal to marry footy with running.
Correct me if I am wrong

Many Thanks in advance,

myron7

[TheEd]

Hi myron and welcome to the forums

have you any idea what shape you are in currently

we could change the variation of the 10k training program to suit you

and your Day 3 2k session would only be 3 x 2k

then a 1hr run

Day 8 6 x 1k session would be important

once you reply we can formulate things

TheEd

[myron7]

Hi Ed,

I am currently playing football 4 times a week. I lost some weight as well and I feel very good but I did not run a lot in the past weeks so I think I should probably build up my mileage?
20 miles a week would not be a problem at all but is that enough for sub20min 5k training?
Cheers

[TheEd]

the sessions mentioned above are the core sessions

our normal 10k cycle is 3 weeks for you we can make it 2 weeks however we will need to play it by ear to see how things go

any chance of a 4k time-trial to have a marker, please?

thanks

TheEd

[myron7]

hi Ed,

I ll do 4k time trial tommorow. Only problem is that I dont have access to track so it wont be 100% flat route.

I will post my result tommorow evening.

Cheers

[TheEd]

try to set-up a route you can always use in the future

hope all goes well

TheEd

[myron7]

4k time trial - 17:37

As I said before it was not on 100% flat route but it was not too hilly.

I felt ok, heart rate was good but legs were kinda heavy.

Cheers

[TheEd]

myron this is a good starting point

the program officially starts on Tuesday next week, Day 1

for the rest of the week you can have easy running either:

20 to 30 minutes

or

30 to 40 minutes

Rest Friday and a longer run on Saturday

Rest Sunday

Monday 20 to 30 minutes

Tuesday will be a 1hr run as you feel

now you on the program accordingly

Thursday 2k session to discuss

please provide feedback as you go along to see if you ready to go forward with the tougher sessions

TheEd

[myron7]

Hi,

Today I played futsal for 1 hour so I didnt have any time for running.
I am planning to do easy 40-45min run tommorow.
Saturday I am playing football (hopefully 90minutes) so it will be a very exhausting workout.

What do you recommend for Sunday?

Thanks

[TheEd]

easy 20 to 30 minutes

the key sessions are the 2k and 1k sessions

you do not need to exercise each day

so after the football saturday, a swim on Sunday is fine, a run is not needed

please keep asking questions

TheEd