I'm pretty active physically, and somewhat competitive. I've never been a competitive runner though. I've run 3 5K races over the last 4 years, 2 of them being in the past 3 months. I only run because my wife helped plan the races for charity events. Although I don't run regularly, I do enjoy the feeling after these 5k races. This week, I started looking at a local race schedule, and there's at least 2 timed races a month within 20 miles of me. Mostly 5K's, but a few 10K's and a couple of 1/2 marathons.

Last weekend, I ran a 5k in a little over 25 minutes which came out to 8:02/mile average pace. My knees were sore later that day (Saturday), a little less sore the next day, and no soreness on Monday. This may be because I'm a heel striker and may be because I just don't run very much. I don't know.

If I wanted to become a competitive runner at the 5K, 10K, and rarely the 1/2 marathon distances, what is a good training program to follow?

You would have a different structured plan for each of those distances.

If you want to run a 1/2 marathon, find a training plan for the 1/2 and sprinkle in some 5k and 10k races in that plan. Just remember that each of those distances will have a different pace for you. So, a 5k would be the fastest, etc... Running for 25 minutes is one thing, but once you start going into the 2 hour range for the 1/2 marathon, its a completely different strain on your body.

Also, ease your way into the larger mileage. And it takes some good dedication to running quite frequently to really achieve what you are probably looking for (a competitive 5k,10k and 1/2 marathon).

If you are getting sore knees and don't run a lot, it could do with the shoes and like you thought as well, the lack of training in running hasn't really trained your legs for that type of motion (especially at a pretty good pace).

Also, as you run and potentially lose some additional weight, you will get faster,

OO is right (he should be; he's a coach), but I'd say get yourself into a 1/2 marathon program. That'll start the base-building and mileage you need, and then you can choose a favorite distance. You'll also see your times on the shorter races drop as you naturally progress.

It also depends on what you mean by "competitive runner." If you're looking for podiums on small local races, you can get there theoretically. High placing in major races may be a lost cause unless you're an extreme outlier in your natural ability. You're going against collegiate runners at best and Kenyans at worst.

your best bet would likely to be train for 10ks and then when you want to do a half, you increase your distances a little. That way you shoot the gap, but the 10K distance would be close enough to the 5K training that you could still run good 5K times as well as have a base for an occasional half training cycle.

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http://www.yourbodyisyourengine.com
RRCA Certified Running Coach

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If I wanted to become a competitive runner at the 5K, 10K, and rarely the 1/2 marathon distances,

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What do you mean by competitive. Some of it of course depends on who shows up to race. At minimum you're up against collegiate cross-country athletes. Bigger races (with more available prize money) tend to attract more international elites.

At the 5K distance, you'd prob need to be well under 18 minutes to have a shot at finishing top 3 in most age groups. In the half, you'd need to 1:30 or faster to have a chance. Finishing in the top 10 overall of a decent-size field would require borderline national-level athleticism, which is obviously not something everyone has.

Unless you have tremendous natural talent, I'd scale back the expectations a bit. If you want to run a half marathon, your first goal needs to be getting to the starting line uninjured, and finishing the race. Then start working on improving once you have gained experience at the distance.

FWIW, I did the Higdon Novice 1 plan for my first two halfs. I did the Higdon Intermediate for my most recent one. These are both 12-week programs, but I think the Intermediate did a much better job of preparing me. A lot more volume during the week, longer long runs, and big emphasis on different types of paces for different days (conversational, race pace, sprint intervals, etc). 5K and 10K races during the buildup are built into the training plan. Also, obviously improving your power-to-weight ratio is only going to help you. Either by losing weight, getting stronger esp in your lower body and core, or a combination of both.

[This message has been edited by madd_ag_05 (edited 11/20/2013 6:40a).]

Thanks for the advice. As far as competitive, I meant on the local level which is in the 19s for a 5k and 42s for a 10k. I know I don't have the natural athleticism to be an elite runner.

I'll look into the Higdon 10k plans.

Be sure to get fitted for running shoes as well, and use them for running only.

Running shoes dont last forever, and are "comfortable" in every day wear long after they are past their prime for running.