What is Reasonable?
I have been running for almost three years now...
My pr is 21:30 in the 5k...
I am obviously not an olympic athlete, and I am sure many ask this question, but what should an average female athlete be able to run in a 5k with hard work and determination...
My goal is a 19:30, basically I am asking if that is a reasonable and attainable goal...I don't see why you couldn't run a 19:30 in the 5k if you do some serious training. A two minute drop is a lot of time, but you have to ask yourself if you are willing to do more work than you currently are.
I don't know what you are doing for training, but let's look at what a typical competitive runner does to improve.
1. Runs anywhere from 50 to 100+ miles per week.
2. At least two workouts a week are high intensity workouts such as intervals, fartleks, long tempo runs, or time trials.
3. Monitor their diet to include as many high quality foods as possible. This means limited to none of the following: chips, soda, meat, processed foods, or dairy.
4. Get sufficient rest every day.
5. Does some sort of low impact cross training when their legs are injured or sore. Example activities include riding a bike, swimming, pool running, or the elliptical.
6. Works on strengthening his/hers upper body or core.
7. Does dynamic stretching before the run and static stretches after each run.
8. Races at least once a month.
There are other things that runners do to improve, but these are some of the more basic elements to consider. If you want to get better, you have to be willing to push yourself pretty hard at least twice a week in a run. You have to train hard and then learn how much your body can take. You also have to be able to do active recovery runs, so your body continues to adjust to a higher volume of running.
Every year as a high school cross country coach, I see runners go from 21:30 to 19:30 during the 11 week season, but we work hard. I bet you can do it, but you have to be smart about how much you can push yourself, and also tough enough to do the work.
Happy Trails - Coach Tief