what to do after 5k

ashmarie25
ashmarie25 Posts: 26
in Fitness and Exercise
Hello. I have finished the c25k program in July and since then have ran 3 5k's in the last 3 months however I am not happy with my pace. I run slow. My first 5k I finished around 48 minutes, my 2nd was about 42 minutes and my 3rd was 40 minutes. I want to keep training to improve my speed but am unsure the best way to do this. Is there any training programs out there to follow that would help with this? Or would it benefit me at all to start doing a 10k training program?
Any suggestions are appreciated!!

Replies

  • marathon_mama
    marathon_mama Posts: 150 Member
    register at Runner's World.com for smart coach. Put in all your stats and find a more challenging training plan.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Congrats on improving your pace that much! 8 minutes off of a 5K in 3 months is nothing to sniff at. If you want to improve overall speed, you'll have to start running longer distances. First build your aerobic base, and then speed will come. Mix in some interval/speed workouts when you feel comfortable.
  • filming_ghosts
    filming_ghosts Posts: 81
    Definitely go for a 10k! I didn't really train for my first one...I could only run a 5k at the time, and beforehand I just did one 4 mile run and one 6 mile run. Adrenaline really kicks in though, and you should be able to finish no problem, especially if you do a few longer runs beforehand. (: Just try not to focus on time for your first one! Focus on covering the distance, then bump up your time from there.
  • MikeInAZ
    MikeInAZ Posts: 483 Member
    Well obviously your time is improving. Just keep it up and work towards a 10K. Im sure you can do one right now today. You'd be surprised what you can accomplish when you have a couple thousand other people running next to you.
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    The sustainable way to run faster is to run further, run longer. As you build you aerobic base, your pace will improve. After you have built your base, you can do specific workouts to help improve your pace. Following a 10K training plan would be a good place to start.
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    The sustainable way to run faster is to run further, run longer. As you build you aerobic base, your pace will improve. After you have built your base, you can do specific workouts to help improve your pace. Following a 10K training plan would be a good place to start.

    I agree. I was at about 30 minutes after C25K and a few 5Kraces. Then I did the 10K training and recently started working on a 1/2 marathon. My last 5K was 25 minutes. And I bet it would have been in the low 24s if the starting line wasn't such a mad house.
  • iWaffle
    iWaffle Posts: 2,208 Member
    The sustainable way to run faster is to run further, run longer. As you build you aerobic base, your pace will improve.

    ^^ Exactly this. I'm not even trying to get my pace down. I just keep creeping up my distance slowly and gradually. This morning I did 5.25 miles plus some warm up and cool down walking. Average pace was 9:16 I believe and this was actually an easy relaxed run today. I didn't push myself at all. That was unthinkable when I was just doing 2-3 mile runs.

    I did my first 5k this week (Sunday). My time was 26:25 and I attribute nearly 100% of my speed to bumping my workouts up to 5 mile runs. It's nothing now for me to be running and hear the voice in my ear say "Current pace, 8:40". My pulse is getting lower and lower too during these runs. Just 162 average today. I'm not really working hard till I get up to 175.
  • ashmarie25
    ashmarie25 Posts: 26
    Thanks for the suggestions. I will start looking for some 10k training programs.
  • maddymama
    maddymama Posts: 1,183 Member
    While I agree with running longer helps you run faster, doing some interval work might help you, also. I try to do either week one or week two of C25K one day each week. I sprint (run as fast as I can) for the jog intervals and jog slowly for the walk intervals. My fastest 5K is under 25 minutes, FWIW.

    Up until very recently I ran 3-4 miles a day, 4-5 days a week. I am currently training for a 10K, so now I run one six mile run a week, and the rest are 2-4 miles long. Every other week I try to do an interval day. I don't know how much running longer has actually helped my speed, as I haven't done a 5K since I upped my miles.
  • litatura
    litatura Posts: 569 Member
    Do you have access to a treadmill? I find it easier to speed train on a treadmill because I can just up my speed in increments per week.
  • ashmarie25
    ashmarie25 Posts: 26
    Yes, I have access to a treadmill. I do most of my running on the treadmill at the gym.
  • LoosingMyLast15
    LoosingMyLast15 Posts: 1,457 Member
    The sustainable way to run faster is to run further, run longer. As you build you aerobic base, your pace will improve. After you have built your base, you can do specific workouts to help improve your pace. Following a 10K training plan would be a good place to start.

    completely off topic this is great to know because it's exactly what i'm doing. focusing on distance rather than pace. i wasn't 100% sure if it was the right approach but since you voluntarily posted it then it must be. :)

    to the OP: train for either an 8k or a 10k this will help improve your time.

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