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increasing running time

angwiggins
angwiggins Posts: 8 Member
edited December 2024 in Fitness and Exercise
I am training for a 5K and am currently running 28 minutes. The last 2 times I have run, I wanted to increase my time to 31 minutes. But, I hit about 26 minutes and can barely make it to 28 minutes. Does anyone have advice on how to increase my time? Or, do you know why I am having such a hard time crossing the 28 minute mark?

Replies

  • GaryRussell123456
    GaryRussell123456 Posts: 87 Member
    Maybe you're running too fast. There is no such thing as too slow so slow down.
  • Renae_Nae
    Renae_Nae Posts: 935 Member
    Try Jeff Galloway's walk/run method. You might be suprised at how fast/far you can go. I averaged a 12 min mile for my last half marathon and never ran more than 30 seconds (til I hurt my knee on the 12 mile but that was due to uneven pavement and not paying attention).
  • SteveTries
    SteveTries Posts: 723 Member
    Slowing down the pace will do it. My own experience was running 5kms in 25 mins (so 5min per km). When I slowed to 6min per km I immediately was able to do 10kms, literally I made that jump in one day.

    You need a mix of different HR zone training to maximise your fitness so I would suggest you do some workouts at pace and some at an easier speed.
  • yarmiah
    yarmiah Posts: 325 Member
    With my trainers help, I did my first 5K (and I am NO runner! lol) in 2010.

    He had me doing intervals on the treadmill to increase my endurance. I think I started with 30 second jog, then 30 second run for a total of 30 minutes. Eventually you can work your way up to 1 minute on, one minute off as well as the total amount of time you are running.
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