Comments on: Can You Race a Fast 5k With Little Training?

By: Bill

Bill — Mon, 25 Apr 2011 16:58:44 +0000

I am a runner who had 2 pretty serious knee injuries in 02. I ran 15′s for 5k back then on 40-50 mpw. I am now 41 and want to run races again after 10 years off. I am planning on implementing a plan like this as I find that I can’t run back to back days without some pain. I like the sample schedule and plan on giving it a go.

By: Rick Phelps

Rick Phelps — Mon, 28 Mar 2011 23:20:22 +0000

Dean,
Thanks for the details. I do something similar, weight training a few times a week. I can’t do elliptical or bike (it also irritates my nerve pain), but I swim for about an hour several days a week. I am still exploring how much running I can do without raising my level of pain. Again, thanks for the details.

-Rick

By: Dean

Dean — Mon, 28 Mar 2011 20:18:33 +0000

Rick,
Sorry about the sciatic. I just want to add a few points to my routine. I lift weights 4-5 days a weeks for about 25 min. Then cardio is mainly elliptical for 22 min (hard) or 30 min bike followed by 3 -4 miles treadmill two days a week and just treadmill one or two days a week depending if I do a race. Very important is consistency and weight control. I’m 5′ 10 and try to maintain 155-160. Any heavier and my times really suffer. Also make sure to run on the track once every week or two during race season. Usually 8-12 400s in about 80 – 90 seconds. That’s about it! Best of luck!

By: Fitz

Fitz — Mon, 28 Mar 2011 13:34:27 +0000

Thanks for the comment Rick. It’s definitely possible, but like I mentioned it’s not an ideal training program for long-term improvement (which is why you won’t see any elite runners doing similar programs). But if it works for you and fits your lifestyle, then that’s great! Finding something that personally melds with your life is key. Cheers.

By: Rick Phelps

Rick Phelps — Mon, 28 Mar 2011 13:25:52 +0000

The running routine Dean talks about is something I am trying for myself. Up until 3 years ago I was an avid running, but sciatic problems ended that. I have now found I can tolerate runs of around 3 miles a few days per week. So instead of running far, I’ll try to run “fast”. I’m not up to the pace Dean talks about yet, but think I can probably reach it. It’s nice to see and “existence proof” for this type of training.

By: Fitz

Fitz — Fri, 03 Dec 2010 11:22:55 +0000

I’m glad you found a training schedule that works for you Dean! That’s impressive despite the low volume.

By: Dean

Dean — Fri, 03 Dec 2010 06:22:10 +0000

I have run in the low 18 minute range on as little as 9 miles a week primarily on the treadmill. I run 3 miles x 3 days a week. Start out at 7 min pace and gradually increase the speed to 6 min pace. Throw in an outdoor tempo run, interval or easy 5 miles every couple of weeks to get the feel of the road. The treadmill is great for forcing your legs to go fast and build muscle memory. I’ve successfully done this from my mid 30s to my current age of 48. I never get injured as well.

By: Fitz

Fitz — Tue, 14 Sep 2010 00:07:16 +0000

Wow, it sounds like you really found what worked for you! Some people respond pretty well to racing frequently, for others it burns them out so it’s a careful balancing act. I think you should definitely get into running again but you should be very careful if you’re prone to injuries. At your age, it’s probably best to avoid any hard speed work. Thanks for stopping by!

By: Mark Shaw

Mark Shaw — Mon, 13 Sep 2010 22:47:58 +0000

I got my best results by simply racing alot. (Mostly triathlons and duathlons. One every week or other week. (about 20-30 a year) I tried hill intervals and 400,600 and 800 intervals on the track but found that I couldn’t handle a lot of hard fast training running. The more I raced as i aged, the less i trained. (I used to train 25 hours a week for the Ironman though .) Hill intervals are safer than track work.Most of my biking was moderate pace w/lots of hill intervals, and swimming was drills or Masters. If I could i preferred running on trails. When I was just a runner I had more injuries even though my work load was far less and the races were only about 6-12 a year. I was the fastest at the end of my career in my 40′s
I finally quit 15 years ago burned out. Thinking of trying again at 62. Hopes springs eternal.