Training for a 5k PR while running 1/2's

[stitchfan18]

This is supposed to be the year of the 1/2 marathon for me. I'm working on finalizing a schedule to run at least 1 half a month, or at the very least 12 half marathons in a year. I laid out the beginning of my year and have registered for several races and just found out I have to be in St. Louis for the Go! marathon and miss my race locally that same weekend. I emailed the race director and he gave me the option the switch my registration to another race they are putting on, so I'm switching to a 5k. I've been training endurance, not speed, for the past 6 months during marathon training. Now that I'm in shape to run 1/2 marathons, is it reasonable to think I can start working on speed at short distances without killing my long distance endurance? Does anyone know a good plan to get back in 5k shape in a couple months? I have 3 1/2 marathons on the schedule between now and the 5k at the end of march, one being the weekend before the 5k. Am I totally unreasonable to try for a PR at this race?
Any advice or ideas on good training plans would be much appreciated. TIA!

 

[paxsarah]

If it were me I'd look at some intermediate/advanced training plans for 5K time improvement and take some of the speedwork from those plans and insert them into my existing training schedule. If you have shorter midweek runs planned, speedwork sessions would probably fit in those slots in terms of duration. You'll have tapered for the half marathon the week before, then you can keep the taper going for the 5K the next week.

I was able to PR in a 5K on Thanksgiving while training for Goofy with no specific preparation for a 5K. I was actually not that optimistic about PRing (and I probably wouldn't have gone for a PR had it not been for the Two Gomers podcast challenge) because I had what I thought was a fairly strong 5K PR from the spring. I ended up PRing by about a minute, then matched that time again on New Year's Day (thus proving it wasn't a fluke) while tapering for Goofy. I think my overall fitness and base had just improved so much that I was able to PR without training specifically for it, so I think it's a completely reasonable goal for you.

 

[RunRookie]

This is supposed to be the year of the 1/2 marathon for me. I'm working on finalizing a schedule to run at least 1 half a month, or at the very least 12 half marathons in a year. I laid out the beginning of my year and have registered for several races and just found out I have to be in St. Louis for the Go! marathon and miss my race locally that same weekend. I emailed the race director and he gave me the option the switch my registration to another race they are putting on, so I'm switching to a 5k. I've been training endurance, not speed, for the past 6 months during marathon training. Now that I'm in shape to run 1/2 marathons, is it reasonable to think I can start working on speed at short distances without killing my long distance endurance? Does anyone know a good plan to get back in 5k shape in a couple months? I have 3 1/2 marathons on the schedule between now and the 5k at the end of march, one being the weekend before the 5k. Am I totally unreasonable to try for a PR at this race?
Any advice or ideas on good training plans would be much appreciated. TIA!

I agree with paxsarah. During my training for the Disney Half, I ran intervals every Tuesday morning for at least 3.5 miles. That speedwork definitely made an impact and when I ran a 5K on Thanksgiving, I PR'ed my first sub 30-minute 5K. I do two midweek runs that are usually 3-4 miles so if you do similar training, you are likely running 5K distances every week. So just add some interval training each week and some tempo runs, and you'll be fine.

 

[fashionista311]

I'm in the middle of a training cycle now for my "a" goal half, and I have a 5K scheduled on my cutback week. I don't normally sign for for 5Ks, but it was a free entry from active.com, so why not? The only preparation I plan on doing for the race is skipping my speedwork that week. Since the last time I ran an official 5K was the summer of 2004 and back then the goal was just to finish the 3 miles without a walk break, I'm expecting a pretty big PR.

but i agree with the above. one-a-week speedwork plus a good overall weekly mileage base will take you very far in terms of both endurance AND speed.

 

[cewait]

Actually training to PR a 5 k is a great way to PR you half, also. You need a day a week of intense speed work at a 200 meter to 400 meter interval. Start with 3-4 intervals after a warm up run with a 1-2 minute jog in between. Add an interval or two a week until you get up to 8-10.

 

[fashionista311]

Actually training to PR a 5 k is a great way to PR you half, also. You need a day a week of intense speed work at a 200 meter to 400 meter interval. Start with 3-4 intervals after a warm up run with a 1-2 minute jog in between. Add an interval or two a week until you get up to 8-10.

I've been following a hybrid of Glover's basic competitor and advanced competitor plans and pretty much of my speedwork calls for intervals of half mile repeats or longer or tempos. is there much more of a benefit for doing shorter intervals for a half? I'm much, much more concerned about my half than the 5k.

 

[lorasmom]

Maybe the FIRST program? I liked it.

- HF #1501

 

[Qltrgrl2]

I also would suggest the FIRST program. It has helped me tremendously in the short time I have been running.
Good luck,
Pam

 

[fashionista311]

I think FIRST is great if you are hard-pressed for time, but I've seen the most improvement from taking my running 3 days a week to 5-6 times/week. I usually run in the am, and XC in the evenings when appropriate.

 

[stitchfan18]

Thanks for all the input! I'm glad that it doesn't seem like an unreasonable goal. I'm going to definitely start doing some speedwork. That has taken a back burner lately when my goal for runs was to simply finish them. Now I hope I can get my speed back to PR at this race so I don't feel like I have to sign up for another 5k later in the spring if I miss it at this race.

 

[lorasmom]

Thanks for all the input! I'm glad that it doesn't seem like an unreasonable goal. I'm going to definitely start doing some speedwork. That has taken a back burner lately when my goal for runs was to simply finish them. Now I hope I can get my speed back to PR at this race so I don't feel like I have to sign up for another 5k later in the spring if I miss it at this race.

For me, just upping my weekly mileage lowered my pace - without doing any real speedwork, I dropped 2+ minutes from my 5K time (granted, I am SUPER slow, and that means going from 35:xx to 33:xx). Another 3 months of speed work once a week, and half training, brought me to 28:xx.

 

[RunRookie]

For me, just upping my weekly mileage lowered my pace - without doing any real speedwork, I dropped 2+ minutes from my 5K time (granted, I am SUPER slow, and that means going from 35:xx to 33:xx). Another 3 months of speed work once a week, and half training, brought me to 28:xx.

I think a 28:xx time for a 5K is pretty speedy! Awesome!

 

[Qltrgrl2]

The other factor to remember is age....something you can't change! PR's in a 5K will be much easier when you are young. I would also add weight training to improve upper body strength.
Good luck!

 

[fashionista311]

The other factor to remember is age....something you can't change! PR's in a 5K will be much easier when you are young. I would also add weight training to improve upper body strength.
Good luck!

that's true to a certain degree, but i know many people who train hard and have completely shattered that adage

 

[FireDancer]

Even without doing speed work I PR'd in pretty much every distance while I was training for a marathon just from the increase in base mileage. I don't know if my experience is normal or I was just lucky but you might find the PR's just happen while you are training for the longer race.

 

[lorasmom]

Even without doing speed work I PR'd in pretty much every distance while I was training for a marathon just from the increase in base mileage. I don't know if my experience is normal or I was just lucky but you might find the PR's just happen while you are training for the longer race.

Yep. This has been true of almost everyone I know who built a stronger base.

 

[Qltrgrl2]

that's true to a certain degree, but i know many people who train hard and have completely shattered that adage

Fashionista, You are right, that certain training may allow for great improvements in short races at a mature age. However, as a 58 year old new runner (less than 15 months) what I have read says that after 45, most runners start to slow down in the shorter races. So far, that has not happened to me, but I have only run four 5K races. The longer ones suit me better, especially those at Disney in FL or CA.

 

[fashionista311]

Even without doing speed work I PR'd in pretty much every distance while I was training for a marathon just from the increase in base mileage. I don't know if my experience is normal or I was just lucky but you might find the PR's just happen while you are training for the longer race.

that was my experience from training for my first marathon, but i'm coming off my second marathon. i had a huge pr in the actual race, but not convinced i got that much faster. i recently ran a 10K and based off the McMillan calculator it predicts the same half marathon time as I ran last March...so not sure that will be true for me. Frustrating because I'm averaging at least 10 more miles per week than last year and integrating speedwork. I guess we'll see what happens when I run my goal race this coming March.

 

[hungrygreenhippo]

When I first started running half marathons, my times for shorter distances got slower. But two years later after building a good solid running base and starting some strength training, I saw my times drop in the 5k, 10k, and half. And this was without following a training plan or doing any speedwork. I think my times simply reflected my overall better state of fitness.