How to improve 5k time?

briggsy13

So I have 2 races under my belt, but don't seem to be improving my time at all. I only beat my 1st race by seconds in the 2nd one. Even my 2 mile runs I can't seem to shave any real time off of. I'm down to 2 miles in 19:30. My 5k time is still 34 mins. I'm wondering what I can do during training to help me shave some time off?
TIA!!

Elzecat

After my first couple of 5k races I started doing speedwork with a local running group. I had read about speedwork and looked at some training plans that included it, but actually being with a group of people working on speed improvement has really helped me. We do our speedwork meet ups at a local park on one of the fields, but you can also do it on a high school track or even insert small speed intervals (fartleks) into your current runs.

Good luck!

CakeFit21

After my first couple of 5k races I started doing speedwork with a local running group. I had read about speedwork and looked at some training plans that included it, but actually being with a group of people working on speed improvement has really helped me. We do our speedwork meet ups at a local park on one of the fields, but you can also do it on a high school track or even insert small speed intervals (fartleks) into your current runs.

Good luck!

Yep! Adding hills will also help you get faster. RunnersWorld has some article on increasing speed and I think they have some 5k specific info.

mmocarr

For me decreasing time is way harder than increasing distance. In order to cut down your times you could pay attention to your splits and break down your work out into mile parts.

It seems like you are running 10:30 miles. Your next workout try to run one mile in 10 mins. Take a break rest drink water then begin again. Try and run in under 10 again. rest drink and repeat for the third mile. If you can run 3 miles consecutively at 10:30 pace you could be able to run three separate miles under 10. Slowly decrease your times over a period of weeks. Eventually you could tweak it so that you are running your fastest mile first and second fastest mile second ect. Each week I would do at least one run though where you run 3 miles consecutively as well.

I dont know how much time you have to devote to running but this is a good option if you can run a couple of times a week.

Ultimately its physical and psychological. Sometimes you need to show your body adn yourse3fl what it feels like to run at a 9:45 pace for example instead

momof3and3

Interval training will help increase your speed...also hills will too. Also known as speed work...if you goolge it you can find some training tips to incoprprate into your runs.

Also do you cross train? Try and add in spinning class, or kick boxing..if not, definately start strenggth training...squats, lunges, etc...this will help strengthen you legs and be stronger.

Another way is to start running with a pratner who is faster than you...it will help you to increase your pace....

It takes time to increase your speed...2 races at 34 minutes is a great start. Congratulate yourself on getting out and doing them, don't worry about your time, it will come.

IronmanPanda

Run a lot. Mostly easy sometimes hard.

The problem with trying to build speed too soon especially when you're a beginning runner is that you are putting yourself at risk of injury by not having a proper base. For now focus on slowly building your base and speed will come naturally.

mmk137

If you listen to music while you run, then other option is getting music with a higher bpm (beats per min) like 170.

CakeFit21

Run a lot. Mostly easy sometimes hard.

The problem with trying to build speed too soon especially when you're a beginning runner is that you are putting yourself at risk of injury by not having a proper base. For now focus on slowly building your base and speed will come naturally.

Yes, this is the best advice.

arc918

More miles, more miles and more miles.

AZTrailRunner

^^^ What they said, plus you can borrow a few more ideas from here:

http://www.myfitnesspal.com/topics/show/283500-running-mystrategies-for-building-speeeeeeed

stubbysticks

Agree with building a base. I'm a newbie runner but I've been running consistently for over a year now, & I'm finally getting to a point where I feel like I'm kinda sorta starting to have a base. One thing that is helping me is to structure my runs. Not only will it help improve my pace, but it keeps it interesting. During the week I'll do one interval run & one tempo run, then a distance run on the weekend, with at least a day between all runs. It's a comfortable schedule for me & it's enough running to continue making progress.

BeautyFromPain

If you listen to music while you run, then other option is getting music with a higher bpm (beats per min) like 170.

lol but don't run to dubstep, you will die!

briggsy13

Thanks for all the advice!!! My time to run is pretty limited at this point. I am a stay at home mom of 3 kids 5 and under. My dh works away from home so if he is home at all its only the weekend. I was given a tread climber (awesome right?) but soon found out the belts are too far apart for my stride. I'm trying to get it adjusted so I can run on it during naptime but so far I haven't been able to. I try and run at least 2 times a week, which is down from 4-5 when my dh was home. I go to my parents' house and they watch the kids while I run, but I don't want to take advantage of their time. And I know that running on the treadmill isn't gonna be like running outside but its better than nothing.
I'll try and keep you posted!!!