#8389826 - 10/05/15 02:05 PM
Re: new goal: 21:xx 5k in the month of Oct [ok possibly Nov]
[Re: Sir Ironpool]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11402
Loc: The OC
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You could totally do it, and should. Not sure I agree with the balls-out method Chris is suggesting, but the frequent hard runs are the best way to get there.
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#8389847 - 10/05/15 02:16 PM
Re: new goal: 21:xx 5k in the month of Oct [ok possibly Nov]
[Re: Sir Ironpool]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Easy. I bet you could hit it in 3 weeks training. Ditch the long runs and just run uncomfortably hard as often as you can. I'd get on a track 2 days a week too. Get a puke bucket handy!
Edit: I went from 20:38 to 18:35 by doing the above. You just gotta be committed to running really hard from gun to tape. Oh, and go for it in an actual race, not some random Tuesday in the neighborhood : D
I was telling him weekly.
Damn, you really don't think 2x a week of this sort of work is risky? I'll defer to your results tho...
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#8390065 - 10/05/15 04:05 PM
Re: new goal: 21:xx 5k in the month of Oct [ok possibly Nov]
[Re: ]
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Sir Ironpool
Sponsored by Toyota
Post Master Supreme
Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
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Easy. I bet you could hit it in 3 weeks training. Ditch the long runs and just run uncomfortably hard as often as you can. I'd get on a track 2 days a week too. Get a puke bucket handy!
Edit: I went from 20:38 to 18:35 by doing the above. You just gotta be committed to running really hard from gun to tape. Oh, and go for it in an actual race, not some random Tuesday in the neighborhood : D I was telling him weekly. Damn, you really don't think 2x a week of this sort of work is risky? I'll defer to your results tho...
Nah, not if he's just focusing on this distance. Keep runs between 2 and 4 miles and pay attention to your body and I don't think he'll have any trouble. He has a good aerobic base, just needs to get the leg speed up there and get used to pushing past the "I think I'm gonna die" point about mile 2. 
The 5k is an intense distance....it needs some intense training.
I am just a 40 year old dude with a dad bod and no professional training though, so who knows....he may spontaneously combust for all I know. 
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#8390209 - 10/05/15 04:59 PM
Re: new goal: 21:xx 5k in the month of Oct [ok possibly Nov]
[Re: Sir Ironpool]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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Easy. I bet you could hit it in 3 weeks training. Ditch the long runs and just run uncomfortably hard as often as you can. I'd get on a track 2 days a week too. Get a puke bucket handy!
Edit: I went from 20:38 to 18:35 by doing the above. You just gotta be committed to running really hard from gun to tape. Oh, and go for it in an actual race, not some random Tuesday in the neighborhood : D I was telling him weekly. Damn, you really don't think 2x a week of this sort of work is risky? I'll defer to your results tho... Nah, not if he's just focusing on this distance. Keep runs between 2 and 4 miles and pay attention to your body and I don't think he'll have any trouble. He has a good aerobic base, just needs to get the leg speed up there and get used to pushing past the "I think I'm gonna die" point about mile 2. The 5k is an intense distance....it needs some intense training. I am just a 40 year old dude with a dad bod and no professional training though, so who knows....he may spontaneously combust for all I know.
Nah you're probably right. I did weeklies, as my only run, for a few months.
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