Expect slower improvements after the first year of running?

mrk34

I ran in today’s 5K Race for the Cure in New York. According to RunKeeper app, my time was 26:55 minutes and average pace was 8:27 min per mile.

I ran the same race a year ago. I remember it very well because it was my first official 5K race. My time was 32:22 and average pace 10:13 then.

Somebody mentioned to me that I should not expect similar improvements after the first year of running.

Is it true?

drgndancer

Probably, I mean if you could take 5 minutes a year off every year you'd be Olympic class in time for Rio. That said, while you can't expect such massive improvement year over year, you'll probably improve. If train well you'll keep improving until you reach the limits imposed by your body and the amount of training time you have. You can probably drag another minute or two off your time pretty easily (25 minute 5ks are at the upper end of "casual runner" times) after that you're going to have to really work. Below 25 minute 5ks are where you start talking about age group winners in smaller races, and top 10-20% finishers even in larger ones. People that get those kind of times work hard for them.

sleepytexan

Well yes, that's kind of the way it goes with everything right? The Peter principle.

scottb81

You will continue to improve for years but at a slower rate. Also you will have to increase your training to get those improvements. Progressive overload is true in training to run just as it is true in the weight room.

mrk34

Thank you. Your three posts clarified this issue to me.

I would not expect identical improvements, but the way I understood the person I spoke to, was that I would not get any improvements at all. I liked the Rio context. I guess she might have meant to communicate to me what you posted, and I probably misunderstood it.

Thank you all for quick replies.