5k completed, what now?

Mamakatspokane
Mamakatspokane Posts: 3,098 Member
in Fitness and Exercise
So I finished c25k and did a race. What now? I would love to do 5k 2 10k but I don't have the time during the school year. So I signed up for another 5k in 5 weeks and want to increase my speed. My questions are...

1. Tips for increasing my speed (I LOVED the ease of the app telling me when to go and when to stop:tongue: )

2. Treadmill tips....I just made the switch to inside and I'm hating it so far (which is funny cause in my 20's I hated outside running & :heart: treadmill running).

Thanks MFP!

Replies

  • kc285
    kc285 Posts: 20 Member
    Well done for doing the 5k! I know of the app but don't know the exact structure so dont know how you got to 5k but I'd say interval training for the speed. I found this improved my fitness like no other. I'd pick your comfortable running pace, or maybe slightly slower and do this for a minute / minute and half and then do a faster pace that is pushing you for 30 seconds to minute and half depending on how you cope before switching back to slower pace and repeat until you have done the 5k. I find its easier to push yourself when you know you only have to do it for a minute! At the beginning of the summer I was running 5k in 28min and I'm doing it now in just over 24min. Good luck!
  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
    You will become a faster runner by running more (in terms of duration) and running...well, faster. Run at least three days a week, and make one of those sessions intervals.

    As for running on the treadmill, I can't help you there - I nearly always run outside (including during MN winters), indoor track when needed, and treadmill is a last resort.

    Good luck with your next race!
  • bazzawood30
    bazzawood30 Posts: 45 Member
    Keep your training varied to improve your speed, Long runs when you can fit them in, sprinting hills and intervals will help boost your vo2 max and speed.
  • lfhibiz
    lfhibiz Posts: 12
    Having an open mind and surrounding yourself with seasoned runners LISTENING to what they have to say...listen to your body...always have a "training" frame of mind even when your not...nutrition, nutrition, nutrition, don't be afraid to push yourself when you feel good about it...if your friends don't support you, get some new friends (I finally had too)...being mentally prepared to advance is half the battle...peace & cheers!
  • DangerJim71
    DangerJim71 Posts: 361 Member
    Make time. Run more, mix in swimming and running. Hal Higdon has a lot of really good training plans.
  • zorbaru
    zorbaru Posts: 1,077 Member
    the rundouble app has a 5k improver program.
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    To get faster, it's a combination of distance and intervals. Eg, something like this....

    http://www.halhigdon.com/training/50934/5K-Intermediate-Training-Program

    Many other ways to do this, too, but they'll all mostly have a similar flavour...
  • Mamakatspokane
    Mamakatspokane Posts: 3,098 Member
    Thanks everyone!

    I've heard of the RunDouble app but can't find it on my phone :( I'm adding inclines & increasing my speed on the treadmill.
    I'll be sure to check out Hal Higdon's program
    The make time comment made me laugh....I AM making time by getting up at 5am, 4:30 am just would hurt a little too bad....I have to stay awake at work and then after to get the kids to their sports. 5-6am is my me time:happy:

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