Running beginner question

sengalissa
sengalissa Posts: 253 Member
in Fitness and Exercise
Hi
I am trying to run 5K in under 30 minutes. I made it once or twice but I do not seem to get faster on a reliable basis. Today, I looked at my splits (on mapmyrun) and noticed that my 1st and 2nd kilometer are relatively fast (a pace under 6min) and then I get slower and slower. It does not feel that way when I run. Anyway, I was wondering how I can keep the pace up - intervall training, just keep doing it, or maybe eat more (500 cal deficit), run less often?
I run 4-5x per week, between 5 and 10km. Started running 8 weeks ago (but used to run). I am 135lbs at 5.2'' which is normal weight.
I want to be able to run faster!

Replies

  • missdaisy79
    missdaisy79 Posts: 566 Member
    I've only ducked under 30 minutes once at 5km, and saw spots for a while after, so I can't really help massively. I would suggest Hal Higdon's training plans (easily found on google) as he is pretty much a running god.
  • Shropshire1959
    Shropshire1959 Posts: 982 Member
    Sounds like you're doing pretty well considering how long you've be running for .. So nice one.


    I find running with others is a great way to improve (both distance and speed) - so, if you can, find a training partner who is just a wee bit better than you, that way - you'll be aiming at getting up to his/her performance level and they will be trying hard NOT to let you :-) ... So you both win.

    Have fun
  • Will_Thrust_For_Candy
    Will_Thrust_For_Candy Posts: 6,109 Member
    Given that you have been running for 8 weeks, it's awesome that you have been able to hit under 30 min for 5k. I have been running for a lot longer and still haven't gotten there :laugh:

    Basically, just keep running. As you train, you will just naturally get faster. You can do some speed training, intervals and such, but really it will come with experience.

    Good luck and nice work!
  • Samstan101
    Samstan101 Posts: 699 Member
    My 5k PB is 29:17 currently (set a ouple of weeks back). I mix my training up alot as am training for a couple of Half Marathons but also do a weekly 5k Park Run and have a number of 10ks lined up. My first goal though was to run sub 30mins for the 5k. I am getting quicker at all distances as I train and continue to lose.

    I do speed work, tempo and threshold runs. I have a few 30min routines I can do before work at the gym in 30mins that I got from a running mag. They seem to be working for me (start & end all these were 5mins warm up/ cool down if not stated):
    1) Wind up run 10mins easy, 10mins steady 10mins threshold (threshold being the max speed that you can maintain)
    2) Threshold Run - warm up, 4x5mins at threshold with 60s recovery jog in between each session.
    3) Flip Over session - 3mins steady then 3 mins threshold repeat 5 times
    4) 5K intense - 5mins warm up, 5 mins threshold then 5x2mins faster than your standard 5k pace with 2min jog recovery in between each block.
    5) Speed session - 10mins warm up then 10x1min sprints with1min recovery jog in between
    6) 5,4,3,2,1 - start at threshold for 5mins and then each block should get faster as rep length decreases. 1 min jog recovery between blocks.

    The other thing I found has helped my pace increase is increasing my long run distance - more miles in my legs means more stamina so I can do shorter runs quicker. Also hills - I try to make sure I run hills at least once a week (run up for 45-60s as hard as I can then run down at threshold and I do this for 20mins). It increases length strength & stamina (hurts like hell though!)
  • hoggy1972
    hoggy1972 Posts: 3
    If you are committed to getting quicker then i would suggest joining a running club, preferably one that runs a track session. I joined a running club about 18 months ago and that had a dramatic effect on my speed as the 'competitive' nature of the track session makes you push your self harder than you normally would. One of the key things that my coach always says is 'if you want to get faster then you need to run faster'. It sounds daft but really what he was saying is that you need to work on your speed and you do that by doing shorter sessions or intervals but you run them faster, so you might do an 800m effort as hard as you can then recover for 3 mins then repeat the effort and recovery for x number of sets, building it up over time.

    If you don't want to join a club then i would suggest doing some 'fartlek' sessions during one of your weekly runs. This is short sharp speed sessions that you might do for 2 or 3 km of a normal run. You could do it based on running between lamp posts. So warm up for a km or so then pick a lamp post in the distance and sprint from that post as hard as you can to the next post, then job/recover to the next lamp post, then sprint, recover, sprint, recover for the next couple of km's and then run steady for the remainder of your run.

    Lastly, build in some hills to your runs. Hills are a 'runners friend' and are what the african runners have used for decades in their everyday training. Hills build up leg strength and endurance meaning you will be able to sustain you pace further into your 5km races. A good session is to find a section of hill, not to steep that you can run up for 45-90 seconds. Choose a starting position on the hill (could be a lamppost or a parked car) and Run as hard as you can for 45 secs up the hill, then turn and jog back down to your starting place, and repeat x number of times, probably starting with about 5 efforts and building up. You can then extend the sprint time up to 90 secs.

    Try and do 1 speed/interval session per week, i guarantee it will make you quicker over 5k.

    Hope some of that helps :)
  • alathIN
    alathIN Posts: 142 Member
    Two things to add to the above:

    1) Even though the ultimate goal is more speed, that does not mean pushing your pace all the time. Many top flite running coaches recommend doing most of your running (80 or 90%) at an easy aerobic pace where you can converse easily. This is the most productive zone for increasing aerobic capacity. Where you do push is by adding volume - add about 10% per week.

    2) You noticed something when you checked your intervals. Slowing with fatigue is insidious and affects people in any endurance activity. Make a major effort to run with negative splits. This means the first 25% of your workout will feel "too easy." The middle 50% will feel about right. Then try to maintain or even slightly pick up your pace in the last 25%.

    3) Don't neglect to build recovery time into your training schedule. Recovery time is when your body rebuilds itself; better... stronger... faster ;-) The goal of all your hard workouts is to set yourself up for productive recovery.
  • sengalissa
    sengalissa Posts: 253 Member
    So much good advice. Thank you, everyone. I will try to mix it up a little. Also hope that 6lbs less (GW) will show in my speed. Will also check out programs. I get very motivated by numbers :)

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