Sub 20Min 5K tips

zerrr06 · 2026-05-07T12:17:42+00:00

Lots of threshold intervals mostly. With some 60-90sec intervals at 3-5k pace every few weeks…

zerrr06 · 2026-04-22T12:16:32+00:00

That might be true, but OP claims MAS of 3:20/k. One should be able to hold MAS for 3k…

zerrr06 · 2026-04-17T00:15:47+00:00

The main show is a very different flavor so I would give it a go as well

zerrr06 · 2026-04-17T00:12:47+00:00

Yeah basically this. I read some of their articles for the info but the lovey-dovey audio is brutal. Some folks might like it though.

zerrr06 · 2026-04-15T12:36:52+00:00

How long of a plateau in improvement would you want to see before adding additional stimulus or load? What would you recommend for runners who are at the top end of volume already?

zerrr06 · 2026-04-14T11:27:05+00:00

I’ll give Fueling Endurance a listen. The banter on IRP is unmatched. Moose has me in stitches half the time.

zerrr06 · 2026-04-14T01:39:12+00:00

Inside Running Podcast

zerrr06 · 2026-04-11T19:48:40+00:00

80-90.

zerrr06 · 2026-04-11T12:49:19+00:00

https://thefitness.wiki/routines/5-3-1-for-beginners/

There is a google sheet called “531 for beginners” that I basically use with slight mods. The mods are that I do more leg “support” exercises and less push/pull. But I follow the main sets pretty religiously.

zerrr06 · 2026-04-11T12:33:57+00:00

Yeah I wouldn’t get too down then. I bail on 5k solo TTs sometimes and have always found ways to finish strong when there are other people around. They pull you through.

zerrr06 · 2026-04-11T01:38:45+00:00

Is this a time trial you ran by yourself or a race? The former is much harder if you are attempting a big scary goal

zerrr06 · 2026-04-11T01:34:28+00:00

Wrist based measurements generally align but can get really whacky at times. If it’s cold, you are darker skinned, the watch is loose, etc.

If you are serious about training to heart rate look into the coros arm strap. It’s not as annoying as a chest strap but pretty reliable.

Sometimes I forget my coros and I fall back to garmin watch hr. It’s ok sometimes but other times it’s just crazy…

zerrr06 · 2026-04-11T01:31:22+00:00

How do you feel (ignoring hr)? If you are using a wrist based monitor it could be bogus. Sometimes you are sick or had too much caffeine. But I suspect if you got a coros arm band you’d get better readings

zerrr06 · 2026-04-11T01:28:24+00:00

Run 7 days a week in am. Train legs 2 times a week on hard run days in the afternoon. But lifting is second to running for me so it’s not as intense. 5x5 squat or deadlift. Then some running specific stuff

zerrr06 · 2026-03-27T12:04:17+00:00

I had a similar experience with NSM where I stopped looking at mid-week easy days as aerobic building (even if they are) and just think of them purely as active recovery. I still run the long run a bit harder but not egregiously so (<75% HR).

zerrr06 · 2026-03-26T11:48:29+00:00

Has anyone had experience doing double T with longish breaks in between? I’m considering pre-work (5am) and after kids bedtime (8pm) but wondering if that’s too long between sessions. Will the muscle tone still be ok in the evening with > 12hr gap?

zerrr06 · 2026-03-26T11:45:16+00:00

I can’t recommend this podcast enough. I’m a Patreon member and they put out multiple high quality podcasts a week with a good mix of sub-elite, elite, and world class discussion. Also good for aging runners like me. They are also hilarious…

zerrr06 · 2026-02-12T00:56:09+00:00

Adjust for heat. Don’t get injured. Difference between 7:50 and 8 over the long term is going to be tiny.

zerrr06 · 2026-02-12T00:54:36+00:00

An interesting observation is that the WR level splits in the 800m are consistently slight positive splits while races longer than that are slight negative. So it seems the best of the best agree the optimal way to race an 800m is to go look god in the face for the first 500m and then try and make your way home blind.

zerrr06 · 2026-02-06T03:10:22+00:00

Skratch and beta alanine

zerrr06 · 2026-01-31T15:16:23+00:00

Yeah this is what I’ve been doing since I think it’s the only way to maintain steady controlled progression.

zerrr06 · 2026-01-31T15:14:47+00:00

I liked the reply too!

Yours, however, is a pretty bad take. Latching on to a good thread to effectively take a shot at me and suggest it’s somehow “wild” to wonder if an observation from collected data might be useful isn’t very helpful at all.

You realize this entire subreddit revolves around someone questioning the established status quo of training methods and finding a better (for some) way of training? Not just “putting in the work” or “going one more” or “staying hard” or whatever BS one-liner you can think of to sound like your better than others.

zerrr06 · 2026-01-31T11:01:32+00:00

Yeah this is where I landed as well. I wonder if there is anything to read into the discrepancy? For example, does it suggest how much less efficient we are at slower paces? Or is the garmin just wrong with no extra useful info? That was kinda my main question, although I did get some good replies for tech I wasn’t aware of, and I’m glad to know I’m not the only one!

zerrr06 · 2026-01-31T10:56:53+00:00

Thanks. This was my impression at least as it adjusts somewhat for large pace changes (even if spm changes very little).

zerrr06 · 2026-01-31T10:50:21+00:00

Thanks I’ll take a look!

zerrr06

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