Sub 17 5km Thread

d.t · 27 January 2023 12:27

I need some inspiration to improve my 5k time so consulted my new coach aka ChatGPT

Running a sub 17-minute 5k is a challenging goal, but it is definitely achievable with the right training plan and dedication. Here are some tips to help you reach this goal:

Incorporate a variety of training into your plan: Mixing up your training with endurance runs, speed work, intervals, hill training, and strength training will help you improve your overall fitness and running abilities.

Focus on building your endurance: Building your endurance will help you to run longer and faster, so make sure to include long runs in your training plan.

Incorporate speed work: Speed work will help you to improve your running speed, so make sure to include intervals, tempo runs, and hill training in your plan.

Keep track of your progress: Keep a log of your training and monitor your progress. This will help you to see how you are improving, and make adjustments to your training plan if necessary.

Proper pacing: Learn to pace yourself correctly during the race and practice running at your target pace before the actual race.

Proper form: Focus on good running form, including keeping your shoulders relaxed, maintaining a consistent stride, and landing on the midfoot rather than the heel.

Listen to your body: Make sure to listen to your body and adjust your training plan if you experience any pain or discomfort.

Get proper rest and recovery: Make sure to get enough rest and recovery time in order to prevent injury, and allow your body to recover and adapt to the training.

It’s important to note that everyone is different and what works for one person might not work for another, so be prepared to adjust your training plan as needed. Additionally, it is recommended that you consult with a coach or a sports doctor to design a plan that fits your fitness level and schedule.

buzz · 27 January 2023 12:29

simple right?

It’s a real politician answer, say a lot without saying anything at all.

Sowler · 27 January 2023 12:35

It really is!

gingerbongo · 27 January 2023 12:35

Yeah. To someone with no concept at all of training methods/concepts, it may be a good starter. But it’s very surface level isn’t it.

I was quite excited to see someone reviving this thread, thinking we had something interesting to follow. I’m assuming you’re committed now then @d.t?!

Poet · 27 January 2023 13:04

You need to talk to it quite a lot to tease the information…

I can give you a general outline of a six week training plan to help you achieve your goal of running a 5km in under 17 minutes. However, please keep in mind that every runner is different, so it’s important to adjust the plan to fit your individual needs and abilities.

Week 1:
Monday: 3km easy run
Tuesday: Rest
Wednesday: 4 x 400m intervals with 400m recovery
Thursday: Rest
Friday: 3km easy run
Saturday: Rest
Sunday: 5km easy run

Week 2:
Monday: 3km easy run
Tuesday: Rest
Wednesday: 4 x 400m intervals with 400m recovery
Thursday: Rest
Friday: 3km easy run
Saturday: Rest
Sunday: 6km easy run

Week 3:
Monday: 3km easy run
Tuesday: Rest
Wednesday: 4 x 400m intervals with 400m recovery
Thursday: Rest
Friday: 3km easy run
Saturday: Rest
Sunday: 7km easy run

Week 4:
Monday: 3km easy run
Tuesday: Rest
Wednesday: 4 x 400m intervals with 400m recovery
Thursday: Rest
Friday: 3km easy run
Saturday: Rest
Sunday: 8km easy run

Week 5:
Monday: 3km easy run
Tuesday: Rest
Wednesday: 4 x 400m intervals with 400m recovery
Thursday: Rest
Friday: 3km easy run
Saturday: Rest
Sunday: 9km easy run

Week 6:
Monday: 3km easy run
Tuesday: Rest
Wednesday: 4 x 400m intervals with 400m recovery
Thursday: Rest
Friday: 3km easy run
Saturday: Rest
Sunday: 10km easy run

Race day: Attempt to run 5km in under 17 minutes.

Additionally, you should also include strength training and stretching in your routine, and make sure you’re getting enough rest and recovery

The pace at which you should run each session will depend on your current fitness level and running experience. However, here are some general guidelines for the different types of runs included in the six week plan I provided earlier:

Easy runs: These runs should be at a comfortable pace where you can hold a conversation. The goal is to build your endurance and recover from harder workouts.
Interval training: These runs should be at a faster pace, with the intervals being run at a speed that is challenging for you. For example, if you’re currently running a 5km in 20 minutes, you might aim to run your intervals at a pace that is 30 seconds per kilometer faster than your current 5km pace. The recovery interval should be at an easy pace.
Longer distance runs: These runs should be at a slightly slower pace than your easy runs. The goal is to build your endurance and prepare you for running a longer distance.

It’s important to note that it is also important to be consistent with your training, to listen to your body and adjust your training accordingly, and also, to track your progress regularly. This will help you to see how you’re improving, and make any necessary adjustments to your training plan.

Doonhamer · 27 January 2023 13:22

IMO

You’re unlikely to get close to sub-17 on one short interval session a week surrounded by easy runs.

Strength training, diet, sleep & stretching will not fill the hole in a plan that should have at least another longer interval session & some tempo.

But every runner is different.

gingerbongo · 27 January 2023 13:31

I agree. Unless you’re already a gifted runner that has the potential to go a fair bit under 17, then easy running isn’t going to cut it. You need proper speed work to get used to the turnover a force generation required to put those forces our for a long time. Then you also need sessions built around the endurance needed to hold a reasonably fast speed for those long periods of time i.e. speed endurance.

Personally that’s what i’ve always lacked - speed endurance. I have been pretty speedy all my life, but i’m comparatively weak beyond a couple minutes.

Poet · 27 January 2023 13:33

Yes, you are correct that incorporating more high-intensity interval sessions and tempo runs in addition to strength training, diet, sleep, and stretching will be more beneficial to achieving your goal of running a 5km in under 17 minutes. Here’s a modified training plan that includes more high-intensity interval and tempo runs:…

gingerbongo · 27 January 2023 13:34

Is it telling that i actually can’t tell the difference between Poet and this chatbot thing.

jeffb · 27 January 2023 13:36

Or change your name to GB, turn up to a parkrun and just do it

gingerbongo · 27 January 2023 13:45

But that’s no different to you not running for ages and then turning up and going sub 20. To the majority of the population they’d be thinking the same.

For me, I think it’s more of a reflection that I’ve under achieved in pretty much all of my PBs! Either that, or I do have an ability, within running, to hover near my peak off relatively little volume. But find it very hard to break that glass ceiling.

Poet · 27 January 2023 14:02

@gingerbongo - It’s common for athletes to hit plateaus in their training and progress can be difficult to achieve. It’s important to remember that progress is not linear, and that there may be times when you feel like you’re not making much progress, but that doesn’t mean you’re not making any progress at all.

One thing you can try is to focus on the process rather than the outcome. By focusing on the process, you can stay motivated and enjoy the journey. Instead of fixating on a specific time goal, focus on things like proper form, consistency, and effort.

You could also consider working with a coach or a professional who can help you identify areas where you can improve, and create a tailored plan that addresses those specific needs. They can also help you evaluate your training and progress, and make adjustments as needed.

Additionally, you can try to focus on the strength and conditioning, sleep, and diet. All of these factors can play a critical role in your performance. Make sure you’re getting enough rest and recovery, eating a healthy and balanced diet, and incorporating strength training and stretching into your routine.

In saying that, please see below a training plan that may help you achieve your sub-17 minute 5km target.

Week 1:
Monday:
15min warm-up
8x800m intervals at 3:30/km with 2min recovery
10min cool-down
Tuesday:
Easy 7km at 5:00/km
Wednesday:
15min warm-up
6x400m intervals at 3:20/km with 1min recovery
10min cool-down
Thursday:
Easy 7km at 5:00/km
Friday:
Cross training (e.g cycling, swimming, weightlifting)
Saturday:
15min warm-up
5km Tempo Run at 3:37/km
10min cool-down

Week 2:
Monday:
15min warm-up
8x1000m intervals at 3:20/km with 2min recovery
10min cool-down
Tuesday:
Easy 7km at 4:45/km
Wednesday:
15min warm-up
6x400m intervals at 3:10/km with 1min recovery
10min cool-down
Thursday:
Easy 7km at 4:45/km
Friday:
Cross training
Saturday:
15min warm-up
5km Tempo Run at 3:37/km
10min cool-down

Week 3:
Monday:
15min warm-up
8x800m intervals at 3:10/km with 2min recovery
10min cool-down
Tuesday:
Easy 7km at 4:45/km
Wednesday:
15min warm-up
6x400m intervals at 3:00/km with 1min recovery
10min cool-down
Thursday:
Easy 7km at 4:45/km
Friday:
Cross training
Saturday:
15min warm-up
5km Tempo Run at 3:37/km
10min cool-down

Week 4:
Monday:
15min warm-up
8x1000m intervals at 3:10/km with 2min recovery
10min cool-down
Tuesday:
Easy 7km at 4:45/km
Wednesday:
15min warm-up
6x400m intervals at 2:50/km with 1min recovery
10min cool-down
Thursday:
Easy 7km at 4:45/km
Friday:
Cross training
Saturday:
15min warm-up
5km Tempo Run at 3:37/km
10min cool-down

Week 5:
Monday:
15min warm-up
8x800m intervals at 3:00/km with 2min recovery
10min cool-down
Tuesday:
Easy 7km at 4:45/km
Wednesday:
15min warm-up
6x400m intervals at 2:40/km with 1min recovery
10min cool-down
Thursday:
Easy 7km at 4:45/km
Friday:
Cross training
Saturday:
15min warm-up
5km Tempo Run at 3:37/km
10min cool-down

RACE WEEK:
Monday:
Rest day

Tuesday:
Easy 7km run at 4:45/km-5:15/km pace

Wednesday:
Warm up: 15 minutes easy running
Main set: 4 x 600m intervals at 3:10/km pace, with 2 minutes rest between each
Cool down: 10 minutes easy running

Thursday:
Easy 7km run at 4:45/km-5:15/km pace

Friday:
Short interval session: 6 x 200m at 3:00/km pace, with 1 minute rest between each

Saturday:
Race Day!
Again, this is a generic plan and it is not tailored to you, your current fitness level, or your personal schedule. You should always consult a coach or a doctor before starting any new exercise program and adapt it to your personal needs and abilities.

gingerbongo · 27 January 2023 14:12

Stfu!

Poet · 27 January 2023 14:14

By that you mean that if you actually chat with ChatGPT, you can get a pretty decent training schedule with some motivational quotes thrown in!

there are a few methods you can try to help break through your plateau and achieve your goal of running a 5km in under 17 minutes:

Vary your training: Instead of sticking to the same routine, try incorporating different types of training such as hill sprints, fartlek runs, or plyometric exercises. This will help to challenge your body in new ways and prevent boredom.
Focus on form: Good running form can help you to run more efficiently, which in turn can help you to run faster. Take the time to focus on your form, and make sure that you’re landing on the midfoot, keeping your upper body relaxed, and keeping your massive Wreck-It Ralph hands and legs in sync.
Incorporate strength training: Strong muscles can help to improve your running performance. Try to include strength training exercises such as gardening, tree surgery, and chopping logs with your bare hands into your routine.
Get enough rest: ignoring your family on evenings and weekends is crucial for optimal performance. Make sure you’re getting enough sleep, make sure your wife gets up with the kids and be mindful of how you’re feeling on your runs. If you’re feeling tired, it may be a sign that you need a divorce.
Listen to your body: The most important thing is to listen to your body, and not to push yourself too hard. If you’re feeling tired or run down, have a yoghurt. If you’re feeling good, go for it.

By implementing these methods, you will be able to overcome your plateau, and achieve your goal of running a 5km in under 17 minutes.

d.t · 27 January 2023 15:23

d.t · 27 January 2023 16:03

I’d like to! My PB is 17:50 on a course with 40m elevation so I’m expecting a lot from myself. There’s a local parkrun on flat course so I might give that a whirl in the next couple of weeks.

Oft - I’m way off that! My session this week was 6 x 1k off 90s - reducing pace from 3:40 to 3:24. First decent effort after being ill though! First target is to hold sub 3:25s for the 6.

Poet · 27 January 2023 16:06

That’s not me!
That’s me talking with ChatGPT for about an hour getting them to refine it more.

JibberJim · 27 January 2023 16:06

No way I could do that in training without being in way sub 17 pace! (not that I can break 18 of course)

d.t · 27 January 2023 16:09

yeah I know but I was still interested in how I stacked up. Clever that it managed to pull a reasonable workout out of the bag. Running 8x1000 at 3:10s would def equal a sub 17!

gingerbongo · 27 January 2023 16:26

Running 8 x 3.10s would put you firmly in sub 16 territory I’d say! Like @JibberJim said, when I was actually in that sort of shape I’d have still struggled with a 5 x 1km at 3.24 pace.

This is ‘kind of’ making me want to do a bit more running and have a stab at it this year.