over40under20
CHASING A SUB-20:00 5k IN MY 40s
ABOUT ME
Welcome to Over 40 Under 20! A former avid runner, I haven't seriously trained in nearly 20 years. Once my first love, I've since pushed running to the side, while attending to work, family and other life excuses I've used to justify my laziness. But after turning 40 last year and becoming a parent again this April, I realized that my wife and kids deserve a better, more fit me. Rekindling my love for running is the perfect way to start. Come join me as we head towards the finish and a healthier life beyond. -Al
THE GOAL
There are two: 1) Run a 5k under 20 minutes by April 2017; and 2) Run a sub-20:00 5k every year after that. Not breaking the twenty minute barrier doesn't mean that one is unfit, but setting this target and sticking to a routine will help me get to my better self.
THE PLAN
"Plans are useless, but planning is indispensable."
- Dwight D. "Ike" Eisenhower
"Everyone has a plan 'till they get punched in the mouth."
- Mike Tyson
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Mike & Ike were on to something. Despite everything I write below, training will take the occasional detour due to family, work and illness. Still, I plan to approach my training in four phases:
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April - June: Build to 9 - 12 miles per week
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Run 3 x week at a moderate pace
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5k time trial in July
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July - September: Maintain 12 miles per week
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Run 3 x week: moderate, speed work, moderate
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5k time trial in October
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October - December: Build to 15 miles per week
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Run 3 x week: long, tempo, moderate
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5k time trial in January
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January - March: More speed
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Run 3 x week: tempo, intervals, moderate
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5k final in April
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For more ardent runners, the above probably appears too light, which is part of a grander plan: a workout routine that I can maintain well past April 2017. But will this be enough to break 20 minutes? We'll find out next year...