how can I improve my 5k time?

Clairemaybride

Hi all

Just looking for general tips and advice at the moment I can jog/run 2.5 k in just under 13 minutes but I can never maintain the pace and always end up having a walk break around 3k.

My personal best 5k was 27:57 but I tend to avarage around 28:30. I'm not competitive this is all just for myself on the treadmill, running outside isn't really an option in the area I live.

I'm a 30 year old women and my current weight is 137lbs

thanks in advance
Claire xxx

sarahrunnergirl

Try mixing up your runs with some runs slow and steady for longer than 5k, and some days where you do short burst of speed.

MISSPZKATC

Aw I feel your pain, if and when you find out please share hehehe GOOD LUCK!!! You CAN DO IT!

LittleMissAlx

I was told to run 3X a week, and do three different types of runs:

On sundays I do a long run - more than 5k - but slow. If you have a heart rate monitor, keep it under 160bpm.
Then tues I do sprint intervals - 2mins as fast as you can, then 3 mins slow run or walk - 8-10X.
Then thurs I do a 4-5k run starting slowly and increasing speed so that at the half way mark I'm running at my peak pace, then on the way back slowing down to the speed I started at.

I mix this up with 3 days of cross training (bike, swimming or elliptical) and 1 rest day.

I've been doing this for a couple of weeks now, and in 10days I'll try a 5k and see what impact that has had on my speed. Fingers crossed!

Feel free to add me, and I can see if I can send my schedule to you (is based on doing 5k fast in early October). x

sophieshaped

Sounds like great advice from LittleMisAlx. I've been told similar things, and am determined to break the 28 min barrier!!

Luckily I've found a local park where they do a free times 5k run every saturday and am hoping that will help.

Good luck and let us know any good tips! x

Clairemaybride

Thanks for the reply's at the moment I get to the gym 3 days a week & my routines are.

day 1 - fast as I can 2.5k & cool down then lots of squats, situps and freeweights mainly upper body.
day 2 - 5k run and lower body weight machines.
day 3 - 30 minites on the crosstrainer intervals between forward and reverse then stretching & core work.

I work 2 days per week, I have a 7 month old baby the rest of the time; and I walk to and from work which is 10k. This is a brisk pace but definatly a walk.

I tend to put the tradmill on random setting so I go slightly up and down hills as I run and its on a 11.5k per hour pace untill I can take no more. Guess I could run faster and do intervals on a flat running setting.

Thanks again for your replys so far xx

Clairemaybride

Sophieshaped i've only broken 28 mins once and I was in a really bad mood; maybe I just need to get fired-up beforehand i'm usually such a mild person.

cathcakey

Sophieshaped i've only broken 28 mins once and I was in a really bad mood; maybe I just need to get fired-up beforehand i'm usually such a mild person.

Ahahahahh I've had that exact same thing! A little bit of anger and adrenaline and you can forget your burning lungs!

I know it's quite a way from you, but they do free timed 5Km runs in Crystal Palace Park every Saturday. Be warned though - it's hilly, just like Raynes Park & Wimbledon!

LittleMissAlx

I know it's quite a way from you, but they do free timed 5Km runs in Crystal Palace Park every Saturday. Be warned though - it's hilly, just like Raynes Park & Wimbledon!

Ooh. I spend most of my weekends in London and that sounds totally awesome!

Natalie43

mix in a hill run workout and that should do it.

LorinaLynn

On the treadmill, I just fiddle with the speed constantly. Start out at a pace I can do comfortably, then bump it up after a few minutes, bump it up a bit more, bump it up a bit more, then slow back down for a few minutes, then creep back up again.

I learned to run on a treadmill, but since I've switched to running outside, I find it really difficult to stay at one consistent speed on the 'mill. I'm used to speeding up and slowing down as needed, so I try to replicate that on the treadmill.

Clairemaybride

Thanks for all the great tips guys,

Cathcakey I know Crystal Palace well as we have really good friends that live there. Always nice to visit the dinosaw park lol. Unfortunatly I work on Saturdays in Wandsworth so thats a no go. There is a free 5k running club in Wimbledon but Mr R doesn't get home in time to take over baby duties for me to get to the meet.