I could use some 5k training advice
Jarrod4275
Posts: 37
I am running in my first ever 5k this October. I am currently running it in 32 min 22 seconds. that time includes 12-13 minutes of fast walking. By the end of July I should be running the entire thing. I am hoping that my time is around 26 - 28 minutes. Then I have all of August and September to train to increase my time and speed. I would really like to try and compete for a top 3 spot and medal in my age group (30-39). I am 39 years old. I am guessing that I will need to run it in about 20 - 22 minutes to compete against other runners. I know it might sound a little unreasonable to increase my time that much by then but a kids gotta dream right? 
Any advice on the BEST way to increase my running time? Mix in sprints? Run up hills? Bath in fish oil and eat only beef jerky?
Any advice on the BEST way to increase my running time? Mix in sprints? Run up hills? Bath in fish oil and eat only beef jerky? 0
Replies
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You must be a super fast walker if 12-13 minutes of that is walking and you still finish at 32 minutes. That is impressive. I did a 5k a few weeks ago and there was a power walker who pretty much blew my mind. He was one of the people who I saw up ahead and thought "I'm going to pass him next" and it was not the easiest feat.
I think I would go for a mix of short fast runs, medium runs, and long slower runs. That seems like the most common running advice but it gives you the chance for some intervals/sprints as well as building up your endurance (which should make the "shorter" 5k seem easier in comparison) in addition to a normal everyday run. I'm not a super seasoned runner though so it will be interesting to read what others have to say.0 -
How many times and how many miles a week are you currently running?
Yes, cutting 3+ minutes per mile off your time is probably a pipe dream for that time frame, but there are things you can do to get faster. Exactly how you go about doing that depends on your current level of fitness.0 -
^^^Yep, agreed.0
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The best advice I got before doing my first 5K so, so many years ago...take the few days off before it. I think I didn't run for 4 days before and I was full of energy. It definitely paid off. Later in life, when I attempted to train all the way to the race day, no matter how long the race was, I could tell that I didn't take the time off. Makes a HUGE difference!
Congrats and good luck! It's such a great goal to have!0 -
How many times and how many miles a week are you currently running?
Yes, cutting 3+ minutes per mile off your time is probably a pipe dream for that time frame, but there are things you can do to get faster. Exactly how you go about doing that depends on your current level of fitness.
+1
I started out running a 28-29min 5K in 2010, and 1.5 years of solid running up to now (I quit and picked back up in Jan 13) I'm consistently in the 19's now and placing occasionally. It's gonna take time and a s***-ton of dedication.
Check out this group too - http://www.myfitnesspal.com/forums/show/57900-run-faster-5ks
And http://www.myfitnesspal.com/forums/show/111-long-distance-runners0 -
First thing is to go out and run more. Run the 3+ miles more often. Mix in some sprints. We like to do 400 and 800 repeats during 5k season.I am running in my first ever 5k this October. I am currently running it in 32 min 22 seconds. that time includes 12-13 minutes of fast walking. By the end of July I should be running the entire thing. I am hoping that my time is around 26 - 28 minutes. Then I have all of August and September to train to increase my time and speed. I would really like to try and compete for a top 3 spot and medal in my age group (30-39). I am 39 years old. I am guessing that I will need to run it in about 20 - 22 minutes to compete against other runners. I know it might sound a little unreasonable to increase my time that much by then but a kids gotta dream right? Any advice on the BEST way to increase my running time? Mix in sprints? Run up hills? Bath in fish oil and eat only beef jerky?
Simple.....jog for 300 or so meters....go all out for 400 meters. Walk 100 meters, jog 300 and go again. Do them as fast as you can and each week or two add another rep in.
If you want to really get your time down you just need more miles on your legs. I would get at least 4 runs in per week.
Will be tough to shave that much time off.0 -
How many times and how many miles a week are you currently running?
Yes, cutting 3+ minutes per mile off your time is probably a pipe dream for that time frame, but there are things you can do to get faster. Exactly how you go about doing that depends on your current level of fitness.0 -
I run / walk 3-4 times a week. Every other day basically. I go 5-6 miles each time.0
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Run at least 4 times per week. Mix it up. Some intervals, some slower runs and only 1 race pace run per week. You might also throw in a 4 or 5 mile run every now and then to build endurance then the 5K will seem short.0
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I commend you for trying to medal in your first race - however, you should look at previous time for that specific race, understanding who will be entering. The 8K ( 5 miles) that I attended recently had people in your age category that ran that race right at 30 minutes (6 minute miles). I encourage you to think about personal best as your goals instead.0
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You say you run/walk 3-4 days per week.
That is pretty vague. How much are running without walking?
To really get that 5k time down you will need to run without the walk breaks to get the miles on your legs.
I would recommend running back to back, with a day off, and then start again. Ya just need to get those miles in and the time comes off pretty quick.
and btw...medaling is great but it depends on whom shows up that day! I finished 2nd in my age group a couple of years ago in our county 5k challenge for the summer. Beat the guy who finished first in 6 races but because he could run all 8 he gained more points. With that said.....if a certain other person showed up there was no way I was beating him as he could run it in 17 min!
I always just competed against my own times to be honest with ya. Keep the PR's for certain races. Believe it or not..some 5k's are shorter/longer than others and the course itself can have an effect!0 -
I just got a new PR of 25:31 this 4th after having a 26:11 in my first 5K in June (3rd in my division with about 500 runners). This last race was crowded and it seem like I might have ran 3.5 miles with all the weaving around everyone else. Train on hills to build strength. I usually run over 20 miles in a week breaking it in 10, 5, 5, 3,1 before the race. The last mile is the day before the race and very slow to keep lose. I like to over train to make the 5K races more of just part of a training routine.
Also, until you run in an actual event, you might be fast in competition than you are in training. I have never broke under 28 in training, but always find the extra race day adrenaline.
Good luck and happy running.0 -
Can't give you any running advice but wanted to say congrats on your goal. I do 5k power walks - the only way I've trimmed my time is to do them every day and try to shave 2-3 seconds off each day.
Best of luck to you!0 -
That's awesome that you're motivated and gung-ho to have those goals. The standard way to speed is A) SAFELY increasing your overall weekly mileage, and
doing some structured speedwork once a week or so, which might include hills, depending on how you go about it.
But first things first... I think your first goal should simply be to do your first ever 5K. Anything beyond that (time, placing, running the whole thing) is gravy.
After all, if someone has never played a single game of chess against another human being, they should probably worry about just doing that instead of about where they're going to place in the tournament.
I feel that you really do need the experience of the race in order to set smart goals for the next one. A 5K race can be shockingly different from a 5K training run.
Remember, you're guaranteed to get a PR no matter what. :happy:0 -
I just got a new PR of 25:31 this 4th after having a 26:11 in my first 5K in June (3rd in my division with about 500 runners). This last race was crowded and it seem like I might have ran 3.5 miles with all the weaving around everyone else. Train on hills to build strength. I usually run over 20 miles in a week breaking it in 10, 5, 5, 3,1 before the race. The last mile is the day before the race and very slow to keep lose. I like to over train to make the 5K races more of just part of a training routine.
Also, until you run in an actual event, you might be fast in competition than you are in training. I have never broke under 28 in training, but always find the extra race day adrenaline.
Good luck and happy running.
No doubt. Race times were always better than training that is for sure. And if ths is your first.....be careful not to start too fast! I have seen too many people blow their times by going too fast and dying in the last mile!0 -
Saving for later.0
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I run / walk 3-4 times a week. Every other day basically. I go 5-6 miles each time.
I would get to the point where you can run the entire time. After you can comfortably do that, then start to worry about speedwork, hills, etc. If you jump into it too early, you risk injury. After you have no problem running 20 miles/week, then start to think about fast stuff. At first, you will get faster just from better conditioning. Once you have built your muscles and joints up to the point where you can handle speed work, look into a 5k plan if that is your goal. Expect to do 400m, 800m and mile repeats. A lot of them. Try not to compare yourself to the other runners at this point. As someone else said, placing in races is largely due to who shows up. Worry about your time, that is the only thing you can control.
If your overall goal is to get to a 20 minute 5k (which is an admirable goal), manage your expectations, because it will probably take a while.0 -
yep what everyone is saying...get more miles in per week...dont neglect the long run...20+ miles a week should be ok.
I commend you for wanting to place...but like someone said check the times from previous races to see what those finishes are. For your first Id be more interested in setting a PR0 -
Many runners have given you good advice. Shaving 3 minutes per mile in that time frame is ambitious at best. And, your age group tends to be fairly competitive. My husband can't even come close to the 40-44 men in our area. He runs a decent 24:00 and he's out classed by 5:00 minutes most of the time. Check previous race stats to see if your goal time is even a top 3 placing. It's nice to win an age group award, don't get me wrong, but it would be a huge let down after all that work if you don't get it because the field is usually really really fast.0
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No doubt. Race times were always better than training that is for sure. And if ths is your first.....be careful not to start too fast! I have seen too many people blow their times by going too fast and dying in the last mile!
np.. my last mile is always faster than my first mile, but that might have something to do with the congestion0 -
I set my GPS watch to alert me when I go too fast or too slow and the first half to 3/4 mile it always beeps to slow down so I oblige. It seems like I am barely moving early in a race but I know my pace, know what my body can do so i set it accordingly.
No doubt. Race times were always better than training that is for sure. And if ths is your first.....be careful not to start too fast! I have seen too many people blow their times by going too fast and dying in the last mile!
np.. my last mile is always faster than my first mile, but that might have something to do with the congestion0 -
I truly appreciate everyones responses. This life is all new to me trying to become a runner. I have been a pack a day smoker and heavy drinker for over 20 years and quit drinking, smoking, changed my eating habits and started exercising in January. I've lost 70 pounds and feel amazing. Literally I feel better than I have since I was a child. I have found new goals that continue to fuel me to want to try harder and go bigger than people think I can go. So I know that it sounds unreasonable to go from alcoholic and 1 pack a day smoker for 20 years to 20 minute 5k running in less than a year. But you know what? It's that I shouldn't be able to do it that makes me want to so bad. In January, walking upstairs in my home left me short of breath. Now I run (pretty fast too) 10min / walk 5min / run 10 min. I have 15 days of 5k training behind me and 9 more to go on my 5k runner app. I just wanted to know the very best way to get faster once I am capable of running the whole thing and you all answered that. Thanks!0
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So I know that it sounds unreasonable to go from alcoholic and 1 pack a day smoker for 20 years to 20 minute 5k running in less than a year. But you know what? It's that I shouldn't be able to do it that makes me want to so bad. In January, walking upstairs in my home left me short of breath. Now I run (pretty fast too) 10min / walk 5min / run 10 min. I have 15 days of 5k training behind me and 9 more to go on my 5k runner app. I just wanted to know the very best way to get faster once I am capable of running the whole thing and you all answered that. Thanks!
Awesome job! Keep up the great work!
Just remember Thomson's Rule for First-Time Telescope Makers: "It is faster to make a four-inch mirror then a six-inch mirror, than to make a six-inch mirror." Meaning, it can often be more efficient to do the "smaller" goal before the "bigger" goal than to plow right on to the bigger goal directly.
The things you learn while doing goal #1 make goal #2 a lot easier and, where running is concerned, possibly safer. Setting a currently-inappropriate goal can lead to injury, which is very inefficient! I remember getting all gung-ho about hillwork once, only to wind up screwing up my knees and having to take a month+ off. Sort of defeated the purpose. :mad:
Oh, and as part of your "training", I recommend that you watch the movie "Without Limits" if you haven't seen it already. :glasses:0 -
It's great that you have achieved so much, and have inspiring goals.
BUT
Running your first 5km in October AND expecting to get a place?0 -
You might want to check last years results for the race you plan on doing. What really shocked me (and still does) is that the 30-40 age group for men around my area is actually the most competitive class. Even if you run at the lower 6 min paces you would be lucky to make it in the top 10 of the age group.
So yeah, check the results from the previous year and if you are nowhere near that then find a small 5k that no one really does
As for speed, track workouts have really been making an impact on my times. I am currently doing one from McMillon.
BUT
You are probably best on working on endurance before you worry about track workouts. I don't think I would worry about 5k geared track workouts until I could at least run a 10k at a decent pace.
I wish you all the luck in the world but I just don't see you goal as anywhere close to realistic. Give it hell anyway though and see where the chips land.0 -
Running your first 5km in October AND expecting to get a place?
It really depends on the size of the race. I placed 3rd in M 40-44 in my first 5K in June, where there were only 300 runners in the 500. When a ran my first 15K a couple of weeks ago, I got a 1st place medal for males, where there were only 8 of us. In my first big 5K of 3000 runners, I finished in the top 3rd in my division.
Congrats to the OP for the change in lifestyle and wanting so much more. There is nothing wrong with setting lofty goals. It depends are your mentality if you don't meet them. There's a difference between goals and targets.
I've always been an active person and was always the athletic fat guy. Losing 100 lbs and enjoying running has help feel so youthful. My current best mile time in training is 8:18. In my last 5K, I paced at 8:14. I will break the 8 minute mark in my mile training runs, with the ultimate goal of beating my best mile time of 6:30 from when I was 15.0 -
I have no advice but wow you must walk/run really fast! Your 5k time is about the same as my best 5k time at my (apparently slow) running pace haha! Nice work and good luck! 0
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I just wanted to know the very best way to get faster once I am capable of running the whole thing and you all answered that. Thanks!
Run more, most of it at conversational pace (85% of total weekly mileage). Do some faster stuff for the other 15%.
Build mileage slowly so as not to develop an over use injury.
More easy running will build your aerobic capacity which will make you faster at every distance race distance (defined as 800m and up).0 -
I've also read about wall sprints. Dunno what's best. I'm researching this too so... bump.0
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I've also read about wall sprints. Dunno what's best. I'm researching this too so... bump.
Wall sprints ?!? :grumble:0
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