We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!

Improving 5k time

braydenscott
braydenscott Posts: 5
edited March 4 in Fitness and Exercise
So this year is my first year of cross country, I weighed about 170 at the start and now weigh 161.8, my first meet I ran a 29:01. And now the meet we had last week I ran a 28:40, I was just wondering if you guys had any tips on how to dramatically impact my 5k time! I have a meet today and I'm looking to beat my previous meet time and gain a new PR! My first mile pace in the race is usually around 8:05.

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Hard to be too specific without knowing more about your running history but in general terms.......

    1) Run longer - get one long slow run in each week to build up your aerobic base (doesn't have to be training for a marathon but you should be able to run 10km at a relaxed pace comfortably)

    2) Speed work - hill repeats, fast 400s etc etc etc (if you don't have a coach google can be your friend & check out runnersworld.com)

    3) aim for a negative split, leave some fuel in the tank for a strong finish
This discussion has been closed.

Categories