5k in 30mins PR

Asher_Ethan

arussell134 wrote: »

I agree with Slainte831, everyone is different. Plus, "good" is subjective. Last year, I decided I wanted to try to improve my 5K time. Previously, I'd run in 33-34 minutes. So, I trained hard and then on race day, ran 100% of my ability. I was able to run in about 26:30. That became my benchmark. I decided to pick a personal goal of beating 25 minutes. It took me three tries, but last July, I ran a 23:31 5K. I actually just ran another today in 24:15 and placed 1st for my age group. It is entirely possible to improve your 5K time!

Some tips...

1. Run. Consistently. I run about 4-5 days per week, plus cross-train. I do a long run of anywhere from 6-10 miles once every week or every other week.
2. Reserve your speed. You do not need/want to go out on all your training runs blazing fast. I promise, just put in the work of running at an easy/conversational pace. You can build in some speedwork or even better, hills, after you've been consistently running for awhile.
3. Race more than once. I've found what has helped me become a better runner/racer is by simply racing more frequently. You learn how to pace yourself, push when needed, and compete. It's also nice knowing you've got lots of chances to reach your goal vs all your eggs in one race basket, so to speak.

Finally, BELIEVE you can run faster. I really had to change my mindset on this one last year! I made some mantras for myself like "I'm training to win" and "I'm strong." While this might sound corny, I really feel it made a difference. Goodness knows I've wasted so many years telling myself things like "I'm just here to finish" and "I'm slow."

Wow, I know that's a novel. I hope that helps. Bottom line, set a benchmark by running a race as hard as you can. Then, start making a reasonable next goal. Once you've met that one, make another. Good luck.

This is allllll great advice.
One more thing that helped me was doing sprints once a week.

dc1arkson

dewd2 wrote: »

Are you running on a treadmill all the time (or am I not seeing your picture correctly)?

That picture is from the treadmill the other night but I run a lot outside too not track but mostly cross country/ path running. I seem to be faster not on the treadmill which is weird

dc1arkson

Asher_Ethan wrote: »

arussell134 wrote: »

I agree with Slainte831, everyone is different. Plus, "good" is subjective. Last year, I decided I wanted to try to improve my 5K time. Previously, I'd run in 33-34 minutes. So, I trained hard and then on race day, ran 100% of my ability. I was able to run in about 26:30. That became my benchmark. I decided to pick a personal goal of beating 25 minutes. It took me three tries, but last July, I ran a 23:31 5K. I actually just ran another today in 24:15 and placed 1st for my age group. It is entirely possible to improve your 5K time!

Some tips...

1. Run. Consistently. I run about 4-5 days per week, plus cross-train. I do a long run of anywhere from 6-10 miles once every week or every other week.
2. Reserve your speed. You do not need/want to go out on all your training runs blazing fast. I promise, just put in the work of running at an easy/conversational pace. You can build in some speedwork or even better, hills, after you've been consistently running for awhile.
3. Race more than once. I've found what has helped me become a better runner/racer is by simply racing more frequently. You learn how to pace yourself, push when needed, and compete. It's also nice knowing you've got lots of chances to reach your goal vs all your eggs in one race basket, so to speak.

Finally, BELIEVE you can run faster. I really had to change my mindset on this one last year! I made some mantras for myself like "I'm training to win" and "I'm strong." While this might sound corny, I really feel it made a difference. Goodness knows I've wasted so many years telling myself things like "I'm just here to finish" and "I'm slow."

Wow, I know that's a novel. I hope that helps. Bottom line, set a benchmark by running a race as hard as you can. Then, start making a reasonable next goal. Once you've met that one, make another. Good luck.

This is allllll great advice.
One more thing that helped me was doing sprints once a week.

I have been trying HIIT sprints and hill running too which is a killer For me lol