How to improve 5k time

beckyhope

I have been running for a good year and a half. I love it! But I've noticed that my 5k time hovers at about 28-30 minutes. I can't seem to get it much faster than that. I would love any advice to improve my 5k time. I would love to just improve it by a minute or two. Any advice is welcome! Thanks!

jdjefferson

Run intervals or fartleks. Intervals should be race pace for a set distance or time, and then rest interval (jog, walk, or stand) for half that distance or time. Run 5 min. at or near race pace, then walk 2:30, repeat. Do as many as you can stand. The key is to keep the work-to-rest interval at 2:1 or better (1:1 is great, 1:2 is more anerobic). This will build speed.
Fartlek (or "speed play") is run at regular pace, then pick a point at which you speed up--maybe for one block or even just from one driveway to another--and then return to regular pace again. Intersperse these bursts of speed throughout your run.

Good luck!

beckyhope

Thanks! I will definitely try this! Hopefully I'll see the time I want soon!

FoxyMcDeadlift

Hills. Hills are by the best tool in my arsenal, if i could only do one type of speedwork, it would be hills

Dizzle_65

This has a lot of training tips for 5k running

http://the5krunner.com/2011/08/22/5k-sub-20-minute-5k-running-and-training-plan/

rybo

What's your run plan look like now?
Besides what's already mentioned, do you have a longer distance day? Going up to 5 or 6 miles? Tempo runs are really good too. Warm up, then run at a "comfortably hard" pace for 10-12 minutes, then back down to cool down. Over time you can lengthen the time you push it for.

engineman312

interval running and hills are great. keep you pace steady going up the hills, and sprint going down them.

do weight training. lunges, squats, deadlifts, and hip raises are great for power in your legs.

there is a saying in track "you can only run as fast as you can move your arms." do not neglect your arms and shoulders. bicep curls, chest press, overhead press, and dips are great for upper body muscles.

btw, i run with a camelpak back pack. the cloud walker model, when filled with water, weighs 6 pounds. it straps on tight to your body and does not bounce. when i ran my first 5 mile race without it, i felt like i was flying.

vmclach

hi! I started running in summer 2009 for fun at the gym when I was 17... and I could probably run a mile in 11 min...
but I kept going and getting better, anyways I contacted my University's cross country coach this past summer 2011 with my fist road race 5k time, and I just finished my first cross country season.. Now I run track.
My event for track is the 5k & in cross we run 5 and 6ks...
I went from a 24:49 5k in August 2011 to a 22:22 in October 2011.. I haven't raced one since then, but I probably improved.


This is literally the calculator my coach uses for training paces:
http://www.runbayou.com/jackd.htm

Here has been our schdule for the past 2 weeks to give you an idea:

Monday- rest; lift
Tuesday- 15 min warm up (easy pace), 6x 400 @ R pace with 400 jog between each, 15 min cool down (easy pace)
Wed- recovery: 45-55 min (easy pace); LIFT
Thursday- 12 min warm up, 15 min TEMPO PACE, 6X15 sec HILL sprints walk down hill for recovery between, 15 min cool down
Friday- 40-45 min easy; LIFT
Saturday- 45 min easy
Sunday- LONG RUN; 70-80 min

Monday- off; LIFT
Tuesday: 15 min easy, 6x15 sec sprints, 4 sets of 2x200 @ R pace with 200 jog inbetween + 1x400 @ R pace with 400 jog inbetween, 15 min easy
Wed- recovery 45-55 min; LIFT
Thursday- 40-45 min + 6x15 sec sprints
Friday- 15 min easy, 6x15 sec hill sprints, 5x 1K @ TEMPO with 1 min rest in between, 15 min easy; LIFT
Saturday- 40-45 min easy
Sunday- LONG RUN 70-80 min

something along those lines