Need help improving running speed/time

Amy_B

I am pretty certain I will be running my first 5K on November 21. While I can run that distance, I am not very fast at all. I timed myself today, and running 3.2 miles took me 37:50. I would really like to get down to no more than 31 minutes by the race. What's the best way to do this?

Also, any tips for cold weather running? I noticed today that my throat really started hurting right away, and that's something that slowed me down some. Also, what should I wear? I heard no cotton, but that's all I have right now.

Thanks!

MFPfriend

If you breathe in through your nose and out through your mouth, it warms up the air before it goes inside your body, which makes your throat hurt less.
Other than that, I have no other tips. :ohwell: Sorry. :frown:

nicolee516

Interval training. On a track if you can, or between telephone poles, or increase and decrease your speed on your treadmill.

Do a mile warm-up, then repeats (on the track) of 100s or 200s, trying to keep the same pace for each, with a slow jog or walk in between, and then a mile cool down. If you do 4 repeats, you will have 3 miles in total. do this once a week or every other and you will find yourself faster. The 100s or 200s should be sprints!


NO COTTON!!!! get something that will wick-away the moisture from your body. And layer! Also, breathing through your nose and out your mouth does 2 great things....it does warm the air before it gets into your lungs, and it controls your breathing. It sometimes feels like you are not getting enough air, but you really are! I have a rythmn with my foot steps.

nisijam5

You will be amazed that the amount of energy that comes from a 5K race...the first one I did I was going to walk...I ended up running the whole thing cause it gets you go pumped up.

The crowd and the feel of the energy gets you going....you will probably end up going faster because of it...Good Luck