Comments on: Is a sub-16 5k possible after a few years off of running?

By: Ygo

Ygo — Mon, 05 Dec 2011 08:28:55 +0000

If you want to run Sub 16:00 for 5km, then you need to train to be fast. training long runs and slow, will only make you good at running long and slow.

By: Big T

Big T — Wed, 21 Jul 2010 15:37:02 +0000

From 2003 until 2007 I only ran about 50 days out of each year and most of those were 20min runs. During that same time span I worked out in the gym consistently and was in decent shape from that but far from being in good racing shape. I ran my first 5K in May 2007 after 4 years off from racing completely and ran an 18:16 5K, a month and a half later I ran a 16:29. By the end of that same summer I was down to 16:05 which was a new PR for me.
In 2008, I broke 16 for the first time running 15:57.
So of course I agree it would depend on how well you have maintained your fitness, but I am proof that it is possible.

By: Zack

Zack — Thu, 18 Jun 2009 03:15:15 +0000

ha, i took 15 years off from running (the first 15 years of my life) trained for a year and am now running under 16 for 5k’s

By: Alf

Alf — Thu, 12 Mar 2009 10:43:25 +0000

For the first part, running sub 16 minutes is quite possible depending on your physique and your input. First you need to know your comfortable pace for a 5km run. Then, Run at your comfortable pace for 6 to 7km regularly. Once you feel good about 6 or 7K runs at your pace start running the last one or two Km at a pace higher than your normal pace. This will give you a strong finish and endurance.

In addition to the long runs, do track work. I think for 5km PB you better run 200m repeats. start with 5 then you can move up to 8 or 10. These repeats should be done at a pace higher than your target PB. But at first listen to your body and try to push to your maximum!

For the second question about running with groups: If you have been training alone groups can be intimidating, especially if you have difficulties maintaining a constant pace. I think you are left behind because you haven’t mastered keeping a constant pace. Try to ask your group members what pace they do in their long runs, and try to run at such paces in your solo runs or a little higher if you can. This will prepare you to run with them!

I hope this helps!

By: Ima

Ima — Wed, 21 Mar 2007 20:39:40 +0000

Maybe you need more air in your tires Wes!

By: Blaine Moore

Blaine Moore — Wed, 21 Mar 2007 15:06:34 +0000

If you are running 60 miles per week now, then you are either doing too much too fast or else you are not coming straight off of a few year layoff (as in, you’ve been running for a few months since the layoff ended).

I think that an early season 5k could give you a good base line and might tell you how much you need to drop off. My assumption above was that you were starting a running program now for the sub-16 attempt later.

As for the long runs, the group may be picking up the pace after 45 minutes or so when they drop you, or else you may not be running quite as quickly as you think that you are. The best solution is to make sure that you are well fueled ahead of time. It may be that you haven’t eaten anything before group long runs and you do before you run by yourself, for example. Once your body runs out of fuel, you’ll certainly start to have problems. If possible, stash some water along the route and take a gu packet or two with you to refuel as you go.

By: Ima

Ima — Wed, 21 Mar 2007 13:27:57 +0000

Thanks for your advice and comments. I realize that my goals are a little agressive but I always have felt that it is better to go for it than lay back on the couch and wait.
I do have a question about some of my long runs.
I have gotten my mileage up to about 60 miles per week and am doing long runs on the weekends. I try to do a long run with a group once every couple of weeks. When I am running with the group it seems that I really feel great for the first 45 minutes to hour or so and can push the pace a bit. After that the group seems to drop me like a bad habit.
Do you have any suggestions as to how I can overcome this situation? My long runs done alone it seems like I am going the same pace as with the group but the results with the group are a little discouraging.

By: Wes

Wes — Wed, 21 Mar 2007 12:32:56 +0000

A sub-16 5K? (as he rolls his eyes in the back of his head). My goodness. That’s almost faster than i can ride my bike at this point! Phew!!