How Do You Run a Sub 17 5K?
- Focus on running longer, long runs i.e. 8-12 miles in length
- Vary the pace of your long runs. So, don't just run long and slow every single weekend
- Alternate one, faster paced long run with an easy, relaxed long run the following week
- Jog on easy days. Remember, the benefits of your training is going to come from within the rest period
- Focus on your speed development. Yes, speed is still needed even in the marathon and will make 17 min 5k pace feel easier, with time.
- Mentally rehearse breaking the sub 17 minute 5k barrier. It has to become real in your mind first before it will become a reality outside the mind.
- Lengthen your tempo runs from 3 miles at the start of your training to around 7 miles or more. Be patient, it takes 3 to 4 weeks for the body to adapt to any stress load you are placing on it.
I see a lot of runners focusing only on physical training and neglect mental training. So, spend 10 to 15 minutes each day seeing yourself getting across that finish line with 16:59 on the clock. Also, visualize yourself performing at the level you are seeking to race at. Mental training is utilized by the world's top middle to long distance runners. So, do not neglect this piece of the success puzzle.
Sub 17 Min 5k Pace
The best 5k athletes are not always the hardest workers. Do the hardest working athletes always get the results they are seeking? Not always. Why is that? Well, high mileage by itself is not a guarantee you will sustain 17 min 5k pace. What percentage of your weekly volume are you practicing running at or below 5:28 mile or 3:24 kilometer pace? The best middle to long distance runners run around 40 percent of their weekly mileage at or below their goal marathon race paces.
So, there is a legitimate reason why these athletes make it look so easy. A common mistake is simply running too many of your miles or kilometers too slow. You have to plan accordingly. In addition, pace properly in your race so that you slow down less than your competition. Also, you want to start varying the paces of your long runs.
I was able to lower my 5k PR from 15:19 to 14:18 using this method. In addition, I lowered my half marathon best from 1:10:31 to 1:07:06 using the methods I teach in my courses and running plans. Also, lowering my marathon PR of 2:43:36 to 2:19:35. Remember, you always want to alternate a faster, varied pace long run followed the next week by an easy, relaxed long run.
CHECK OUT OUR RUNNING COURSESIs A Sub 17 Minute 5km Fast?
Yes, sub 17 minute 5k pace and legitimate pacing is very competitive marathon time. So, 17 min 5km pace comes out to 5:28 per mile for 3.1 miles. Are you outside of the united States of America and follow the metric system? You will need to sustain 3 minutes 24 seconds per kilometer for 5 kilometers to run a 16:59. Remember, you don't want to do long, slow easy runs every single weekend. A big mistake runners make is running too many miles or kilometers each week too slow.
So, your goal is to sustain sub 17 min 5k pace more effectively than your competition. So, in order to do that you have to pay attention to how you are setting up your training. You should check out the resources located here at rundreamachieve.com by clicking on any of the green buttons.
Speed development is also critical. I emphasize to the athletes I coach online here to do 1, vo2 max workout per week. Your vo2 max is your maximum oxygen uptake. It is running at speeds that are so fast you can't clear lactic acid faster than it is building up. These types of workouts will help get your 5k race pace to feel more manageable and less demanding.
How Many Miles or Kilometers Should I Run Each Week?
Remember, it isn't about the volume you are putting in that counts. It is the percentage of your weekly volume you are training at or below your goal race pace. Again, it doesn't matter how much mileage you are putting in if it is conducted too slow. You will be a superior middle to long distance runner. The half marathon demands that you are not only strong endurance-wise but also speed developed as well. So, to run a 5k under 17 minutes you have to train smart.
Also, you need to use leverage. Leverage simply means doing more with less. We all already know how to work hard. Do the hardest working athletes always get the results? No. What do the best middle to long distance runners do? They use leverage. The best are always seeking how can I get better results by doing less. So, you need to develop the will to train smart rather than hard. The philosophy with my training plans and running courses are built around this mindset.
LEARN MORE ABOUT OUR TRAINING PLANSHow Hard is a Sub 17 5K?
Of course, yes, a 5k under 17 minutes is an extremely tough and competitive time. Again, the key to sustaining goal 5k race pace effectively is improving your body's lactate tolerance. So, you have to spend adequate time training at, near and far below sub 17 minute 5k pace. Remember, it takes between 3 to 4 weeks for the body to adapt to any stress you are placing on it.
So, you have to be patient with your progress. Yes, a 2-mile tempo run will be tough at first. That being said, weeks down the line you will be doing 5 to 6 mile tempo runs at even faster paces. The body always adapts. It is us that become impatient and start to second guess ourselves when we try to rush the process of getting into better shape.
Make sure you are practicing hydration and taking in fluids during your long runs. There are far too many runners who don't hydrate well enough in the race and pay for it in the latter stages of the 5k. Remember, emulate what the best 5K athletes do and you will become even more successful. The 5k race is a highly anaerobic event. So, you have to watch your pacing in that first mile. Yes, be aggressive but don't go into oxygen debt too early in a race this short. You want to maintain and then speed up in the last 2 miles of this race.
How Difficult is Sub 17 5K?
Yes, a 5K time of 16:59 or faster is a very competitive time. One that many runners around the world are seeking to achieve. I have created 8, 12 and 16-week training plans ranging in distance from the mile all the way to the 50k distance here at rundreamachieve.com. In addition, have also created running courses designed for athletes just like you who are seeking success.
Investing in ones' personal development is one effective way to make it to the next level in our sport. I, too, invested thousands of dollars myself to become the best athlete I could be. I was very fortunate to have been coached and/or mentored by 3 of the world's top distance running coaches. The three were Jack Hazen, Lisa Rainsberger (1985 Boston Marathon champion) and Dr. Joe Vigil.
It helps to study what the best runners and coaches do to be successful. Also, to duplicate their work habits so that you get similar results.
How Do You Run a Sub 17 5K?
Spend 3 to 4 weeks running easy, aerobic base mileage first. The reason is you want to strengthen your body's ligaments, tendons and muscles. Of course, you can do strides 2 to 3 times per week while you are building your foundational mileage. Strides are short, 50 to 100 meter sprints that help you focus on acceleration and your form. The great thing about doing strides is they are too short to build up any legitimate lactic acid. So, you can develop some of your speed even while building your fitness.
Running a 5K under 17 minutes means you need to hold under 5:28 mile or 3:24 kilometer pace. So, you have to get that sub 17 5k pace to feel more like a tempo run rather than an all-out effort. I believe a focus on doing longer tempo runs also will help you greatly.
The reason being is you are spending longer durations at your anaerobic threshold. A common mistake runners make is doing short tempo runs. Of course, a short tempo run will still give you a huge physiological boost. That being said, we are talking about the 5K. So, you have to work on your speed as well as build your endurance.
Closing Thoughts
So, focus on choosing a 8, 12 or 16-week build up for your 5k. I have built the training plans to fit into each athletes goals including the 17:00 5K barrier. In fact, you will be doing the exact same types of workouts I was doing to run 14:18 for 5K, 2:19:35 for the marathon and 1:07:06 for the half-marathon.
Of course, your workout paces will vary compared to mind. That being said, the workouts will be set up in such a way as to ensure you get 17 minute 5k pace to feel easier.
Definitely check out and subscribe to the RunDreamAchieve YouTube channel. I create new videos there each week to help runners of all capabilities get the very best results. There are many resources here for you including monthly coaching, if interested. I hope you now have some more tools on how to maintain pace for a sub 17 5km.
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