5K Strategy - Run or Intervals?

00trayn

Now that I've conquered my first 5K run (2 Sunday's ago, ran it in 39:33 and didn't take a single walking break), I'm curious what my strategy should be for upcoming 5Ks (one Saturday and one June 5th).

I've been training with an interval run (run 10.5 min mile pace for just over 1/2K, walk the remainder of the K) to get used to running faster, since I'm 5'2" and my comfy pace is between 12.5 and 13 minute mile pace. I also have been doing short tempo runs (where I warm up, run a mile at a faster pace than I'm used to, and cool down), and then I'm adding in longer slow runs once a week (did 6K on Saturday morning without stopping to walk).

So here's my question. I want to try to get better times for my 5Ks in the coming weeks. Am I better off just running the whole thing and trying to marginally improve my time, or should I interval run in, since I can do a 5K in 37:30 with intervals, a 2 minute difference from my PR in the first race.

I don't know if thats "cheating".... haha. At least in the sense of it's not really running the whole thing. My goal is to eventually get my comfortable running speed up, but I don't know if it's something I can do in the next few weeks.

Mrs_TrimWaistFatWallet

Do run/walk intervals of more like 3:1, where you run faster than normal, recover, rinse, and repeat. It burns more calories AND gets your race speed up.

AggieCass09

for races i just run it all out...no stopping no water (unless its longer than a 10K) just run.

For training i do these four runs each week:
easy run
Speed or tempo run (alternated each week)
mid range run
long run

runnersworld.com calculates the distance and pace for me using the smart coach app


the speed run and tempo runs are similar to what you are doing. They have helped increase my times SO much!

BerryH

Do run/walk intervals of more like 3:1, where you run faster than normal, recover, rinse, and repeat. It burns more calories AND gets your race speed up.

Seconded. Jeff Galloway is the king of run/walk. All my friends run much faster marathons using run/walk tyhan running all the way. Here's his recommended ration based on you minutes per mile:
Run-walk-run ratio should correspond to the pace used.

8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

http://www.jeffgalloway.com/training/time_goal.html

Try to get a PB using this for one race and run all the way but faster as the goal for another.

Good luck!

scottb81

For the race, the goal is to finish a quickly as possible. If you can do that with intervals then that is the way to go.

For long term speeding up you just need to accumulate lots of training miles with the occasional speed day. Run as much as you possibly can without becoming overly tired or injured.

00trayn

All great tips! I think I might just see how I feel on the day of the race (this Saturday) whether I run it all or interval. I might try to run intervals where I jog in between faster intervals of running faster. I don't think it's going to be a hilly course, so that'll help. I'll try to adjust my running intervals too. It looks like I'm walking too much! haha. Might make me slow down my running pace a bit, but 10.5 min/mi is pretty fast compared to my comfy pace, so I can dial it down a notch.