Author Topic: How long to take minutes off a race time  (Read 2158 times)

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Offline RioG

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How long to take minutes off a race time
« on: September 27, 2021, 08:23:31 AM »
Just looking for generalities.  Say you want to shave off 2 minutes from a 5 or 10k.  Good consistent running happens weekly including speed work, tempo run and a long run.

Does it take 4 weeks?  6 months?  A year?

Offline Loco Coyote

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Re: How long to take minutes off a race time
« Reply #1 on: September 27, 2021, 12:28:08 PM »
Need more info to answer this. I know you have been running off and on for a long time but more specifically, how about the last 6 or 12 months? What are your PBs (and what were you doing training-wise) and current estimated times. If you are re-starting as couch to 5K, you can drop minutes in a matter of weeks. If you are at 60 miles a week and have been for a year, it might take another year at 65 and some training tweaks to your workouts to improve 10 or 15 seconds. There are a lot of factors.

But in general, say you are at 10 miles a week now off of 3 days a week, and want to improve some. Double that over a few months and add in a tempo run and a set of strides every week your time in a 5K can drop a minute or so over the next half year or year as long as you are being consistent.

Offline RioG

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Re: How long to take minutes off a race time
« Reply #2 on: September 27, 2021, 02:21:31 PM »
I can't elaborate right now but you have answered my question,  thank you!!

 

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