Improving 5k time

braydenscott
braydenscott Posts: 5
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

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