Originally Posted by GTChick01
I can try what you're suggesting, but how do I run the entire time? Drop the mph down more? I feel like I'm barely going anywhere as it is at 5.7. LOL
Yea, drop the speed down. There is a thing in running called the "govenor affect" which basically states "if you run slow enough you can run forever."
On my long runs I don't care how far I run I just want to make sure I get in 90 minutes to 2 hours. I'll even walk somtimes. You have to train your body to go "the distance."
The other workouts, a little faster, maybe a little shorter, will teach your legs to go faster.
When Al P was having problems breaking his magical number as far as speed running I told him the same. A few workouts need to be slow, long and without regard to time. Others need to be stepped up with some bursts of speed.
Eventually your body comes accustom to the speed your legs are turning while doing your bursts and carry over to your longer distances.
Then you are running a 5K under 24... then under 22... then under 20... which is much better than 90% of the public.
It's not difficult to do a sub-20 5K just takes some work.