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+--- Forum: 5km Training (https://www.time-to-run.com/forums/Forum-5km-Training)
+--- Thread: sub 20min 5k (/Thread-sub-20min-5k)
sub 20min 5k - myron7 - 28-09-2013
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
sub 20min 5k - TheEd - 30-09-2013
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
sub 20min 5k - myron7 - 30-09-2013
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
sub 20min 5k - TheEd - 01-10-2013
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
sub 20min 5k - myron7 - 01-10-2013
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
sub 20min 5k - TheEd - 02-10-2013
try to set-up a route you can always use in the future
hope all goes well
TheEd
sub 20min 5k - myron7 - 02-10-2013
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
sub 20min 5k - TheEd - 03-10-2013
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
sub 20min 5k - myron7 - 03-10-2013
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
sub 20min 5k - TheEd - 03-10-2013
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