Improving your 5K time depends on several factors, such as age, weight, weekly mileage, and incorporating the right mix of speed work and hill training. With a well-structured training plan, it’s realistic to shave at least 3–4 minutes off your 5K time within a year.The last bit is hard though, I don't know if it is the same for everyone else, but pushing to get my 5k PB was harder than the 10k races I did.
Would it be achievable to get a 50min 10k, 23 min 5k and 1h50 min Half marathon by end of next year.
My goal is to reach 20min 5km, but I have feeling that is going to take a few years at minimum, I am enjoying running however at the moment so not in a rush
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Crusader
Executive Member
NOW they are having sales left right and center
I have the Forerunner 165 and it does everything I want from it. Only real feature it's missing is the training readiness and execution rating.
Not a huge fan of the ForeverRun, they have a weird fringe on the cuff around the ankle which feels odd. Still need to put more miles in, but it's not a shoe I automatically want to go for. It's also very loud and slappy on the road. The Brooks GTS lines felt more comfortable for stability shoes.
Definitely doable. I started out at 50min for my first 5K in Feb and am down to 24:37 now without actively trying for a PB. 10K is down to 58:43 after a normal Tempo run. If it was a threshold session I think I could go a bit lower.
And I don't even know what I'm doing.
What does your current running routine look like weekly mileage wise + speedwork etc?The last bit is hard though, I don't know if it is the same for everyone else, but pushing to get my 5k PB was harder than the 10k races I did.
Would it be achievable to get a 50min 10k, 23 min 5k and 1h50 min Half marathon by end of next year.
My goal is to reach 20min 5km, but I have feeling that is going to take a few years at minimum, I am enjoying running however at the moment so not in a rush
Just a quick update: I've been working on an 8 week plan that I'll share either tomorrow or over the weekend. There are still a few details to finalize, like how to calculate training paces. The plan will peak at 68 km and is designed for runners currently training at 50–55 km per week. See an example screenshot below.
Sicarius404
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My current one is terrible, I still have sort of a shin injury, but before that I was doing 25-30km weekly that consisted of 6-7km runs and all basically the same pace at like 6-6:30 min / km.
I did not do any hill training, tempo or long runs, which is probably why I didn't see much progress. Want to have a strong year for 2025 and not lose what I built up this year
Sicarius404
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Can this be altered to different days, as It will be hard to long run on Sundays for me as I have church and running with a club on Wednesday, other than that this looks really solid, thanks for all the effort
Absolutely, it can! The first day of week one can begin on any day of the week that suits you. Ideally, it starts on a Monday, but for you, it could be a Tuesday or Thursday. For instance, if your Day 1 is a Tuesday, your training week would then run from Tuesday to Monday.
If you've managed a sub 25 minute 5km on just 25–30km of weekly mileage, I'm confident you can achieve a sub 21 minute 5km or even faster within a year. The primary challenge, however, is your current mileage. To hit those goals, you will need to focus on gradually increasing your weekly mileage and incorporating running drills to refine your form.
The plan I'm currently working on is designed for runners who train six days a week in mind.
I don't rank the plans as easy, intermediate or advanced but rather look at the weekly distance someone is usually covering in a 7 day cycle and work with that.
This is just 1 of 3 I plan to make.
Lots of spelling errors on the plan lol I will need to fix that.
Crusader
Executive Member
Absolutely horrid run. Complete borked my threshold session with the Deviate 3s. Started out way too fast during my warm up. (I blame the shoes for feeling so good!) By the time my threshold run started my HR was already too high and I spent the entire time trying to get it within the 167 bpm target zone. Also ran into my worst fear - people which spiked my HR even further.
Had troops of tourists absolutely blocking the route by walking abreast across the entire road [19 min mark] and then I ran into 2 other runners (also tourists) which led to an awkward situation [around 25 min mark]. I had to run past them, do a turnaround and then ran past them again. Of course in my mind that would mean that I wanted to race them. Anxiety explosion.
Threshold session turned out to be a VO2Max primary benefit instead. Should have just gone all out once the HR was already out of control and full sent it. Might have done a new PB then. As is missed it by around 20s while trying to keep HR in check.
The Deviate 3s felt pretty good though. Need to wear them in a bit and get used to them, but seems like they'll be winners.
Had troops of tourists absolutely blocking the route by walking abreast across the entire road [19 min mark] and then I ran into 2 other runners (also tourists) which led to an awkward situation [around 25 min mark]. I had to run past them, do a turnaround and then ran past them again. Of course in my mind that would mean that I wanted to race them. Anxiety explosion.
Threshold session turned out to be a VO2Max primary benefit instead. Should have just gone all out once the HR was already out of control and full sent it. Might have done a new PB then. As is missed it by around 20s while trying to keep HR in check.
The Deviate 3s felt pretty good though. Need to wear them in a bit and get used to them, but seems like they'll be winners.
I couldn’t stop laughing at this! Usually, I do my warm up, strides, and drills in my Velocity shoes, then switch to the Deviates afterward. But yeah, if it’s your first time running in the Deviates, you’ll probably go out way too fast. Those shoes have a way of making you feel absolutely unstoppable!
Crusader
Executive Member
Change shoes? Who has time for that?
Seriously though. I should have been at around 5:40 - 6:00 pace during the warmup. Normally my threshold pace is 5:00 - 5:20 if I keep within HR bounds. With the Deviates I started off at 4:30 from the start. Which was not the wisest thing to do...
Reebok has a sale going atm. Ngl puma , adidas and reebok has te best deals when it comes to discount sales on running shoes. Next, when I'm at canal walk, I would like to try on the floatride energy x carbon plated shoe.
I cannot do my drills in plated shoes. I prefer to use my daily trainers for that purpose. For tempo,threshold or interval days I would always start with a 3km warmup followed by strides and then 5 -10 minute drills.
@Crusader- what do you say? we buy a pair of carbon plated reeboks?
Crusader
Executive Member
Asics basically never do a sale. Reason Brooks and Puma is getting higher priority for me now. Not that I need any more shoes t the moment.
I know. Was only joking around.
Crusader
Executive Member
Let me first get used to one pair of plated shoes.
Crusader
Executive Member
Had a long run on the books but Garmin wanted to change the plan to a 46 min base run. I decided to do 15K anyway and managed to do it in 1:35:00. As a reward Garmin downgraded my max HR to 189. 
Glad to see I can still do a 15K though. Thought I lost that ability. For some reason I've developed an irrational 'fear' of long runs...
Glad to see I can still do a 15K though. Thought I lost that ability. For some reason I've developed an irrational 'fear' of long runs...
Scary_Turtle
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15k is my favorite distance, it's the distance before everything starts to suck. I always start looking at my watch at 18km and fatigue sets in.Had a long run on the books but Garmin wanted to change the plan to a 46 min base run. I decided to do 15K anyway and managed to do it in 1:35:00. As a reward Garmin downgraded my max HR to 189.
Glad to see I can still do a 15K though. Thought I lost that ability. For some reason I've developed an irrational 'fear' of long runs...
Don't stress we all do, then you start training, upping the distance and you get through it. Before you know it you can cruise through 30km.
Scary_Turtle
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I am about to start hating life cycling 500 kms from 24th to the 31st. Anyone joining?
Had a 22km long run planned yesterday.Had a long run on the books but Garmin wanted to change the plan to a 46 min base run. I decided to do 15K anyway and managed to do it in 1:35:00. As a reward Garmin downgraded my max HR to 189.
Glad to see I can still do a 15K though. Thought I lost that ability. For some reason I've developed an irrational 'fear' of long runs...
Only managed to do 18km. Collapsed when I got home and was hospitalized shortly after. Could not lift my head for most of the day yesterday. Had a terrible burning sensation accross my whole body. Should have stopped when I felt that I weren't able to push sub 4:00m kilometers.
Hopefully will be discharged today