breaking 20' in a 5k (Page 3)

i do a tempo 800 and a series of dynamics and a tiny bit of stretching for a warm up

that is plenty.

doing an 800 cool down and stretching what needs stretched is important too.

For racing, the shorter the event, the longer the warmup.  For example, during track season, my 400m athletes will warmup for about an hour while my 5000m athletes will do at least 25' (and they will all race under 20').

For my 5000m athletes, their race and workout warmup will be very similar and look something like this:

• At least 10' of easy running; workouts will probably be 16' (around 2'/400m pace)
• 10' of running drills (A's, B's and C's with an acceleration after the drill and jog back to position)
• 2-4 laps on in and outs (5k pace on the curves, easy on the straights) - this should take them to the start line with less than 5' to go before the gun or for training we will then go into the hard stuff

Shane

so close!!!

20:39....check out the report if interested.....I'll get it next time!!!!!!

http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=152847&posts=1#M2062456

Congratulations and good luck next time.  A great deal of racing a 5k is experience; the more times you do it, the easier it is to deal with the discomfort and keep pushing the pace even when you want to slow/stop.

Shane

I hear you completely.  I had the same goal, break 20min in a 5k race this morning.  I woke up to 30mph+ wind gusts, which slowed me down a tad.  My final time?  20:06.  Argh.

thanks!....I used (I think) the warm up you described earlier last week, and I liked it very much....got to the starting line 5 minutes before gun, and I felt great!...much better than going to the line cold, which is what I did last year...

oh man!!!!!!!!!!!!  you'll get it next time....keep on keepin on!