Best Way to Improve Running Time?

00trayn
00trayn Posts: 1,849 Member
edited September 26 in Fitness and Exercise
I finished my first 5K on Sunday in 39:33, which works out to around a 4.75mph pace. I'm 5'2" so that's a pretty comfortable speed for a shorty like me right now and I can breathe and sustain running the entire 5K distance. It was only a few weeks ago that I started being able to run 5K without stopping.

But with another 5k in two weeks, I was wondering what's the best method for improving my time? Should I just keep running the 5k distance a few times a week for the next 2 weeks, or should I do something else like interval runs or something fancy? I tend to run 3 days a week right now (5K distance), and I'll do some other workout (like my personal training session tomorrow or some other cardio at the gym) 2 days a week.

Replies

  • hroush
    hroush Posts: 2,073 Member
    I believe I've heard HIIT is the best way to improve run times. This is probably because you get used to the faster pace. This would probably also be a nice change up for you.
  • karensoxfan
    karensoxfan Posts: 902 Member
    I don't have any advice for you, but I'm interested to see what advice you get.
  • AllyS7
    AllyS7 Posts: 480 Member
    HIIT worked wonders for me. Also some hill training!
  • greeneyes82
    greeneyes82 Posts: 315 Member
    :flowerforyou: Congrats on your first 5k! I think the best way to improve speed is to do some spurts of quicker running. For instance, try to increase your speed for say, 30 seconds to one minute at a time. Then go back to your normal pace. This should build up your stamina & endurance!
  • laurasimmons
    laurasimmons Posts: 575 Member
    Here is a great article on how to get faster and stronger!


    http://www.runnersworld.com/article/0,7120,s6-238-263-265-6141-0,00.html
  • RisOnTheRun
    RisOnTheRun Posts: 624 Member
    Mixing it up is the best way to improve your time. For example, instead of doing a 5k workout you could run three miles at the fastest pace you can sustain for that long (which should be a little faster than your 5k pace) but with breaks in between (walking or very slow jogging), or try quarter or half mile sprints with rest in between. Hill workouts are great too. Good luck!
  • laurasimmons
    laurasimmons Posts: 575 Member
    Here is another one!

    http://www.runnersworld.com/article/0,7120,s6-238-263-265-13265-0,00.html
  • c7eat2live
    c7eat2live Posts: 308 Member
    Yes, I agree with the HIIT....and if youre running a 5k regularly, try doing 2 miles at your comfortable pace, and one mile that pushes the limit a little bit. If you have a HRM you can monitor your heart rate and see where its at when you push yourself a little harder than you normally do. Also, I bought the Halloway 5k/10k training book, and if you have access to a running track he offers some fabulous advice and drills to try. Just keep working out and training, if youre on a weightloss journey you may see your time drop as your weight drops, I know that when I ran my very first 5k race at 29:27, after I lost 15 lbs my race this past Sunday was 26:50 and its been a nice gradual drop as the weight has dropped. Good luck and keep at it! Congrats on your race btw, uts a great accomplishment!
  • lulutm
    lulutm Posts: 57
    From one runner to another, HIIT is the way to go!

    For your training runs, try this:

    Start your run at your normal 5k pace. Run that pace for 5 minutes, then sprint at an increased pace of at least 1 minute per mile faster (from 12:30 minute miles, up to 11:30 minute miles or faster) for 3 minutes. If you prefer, you can do 1/2 mile at 5k pace, then 1/2 mile at increased pace.

    The best method totally depends upon the distance of your training runs. If you're doing 5k training runs, then the timed intervals may work better. If you are doing 4+ mile training runs, you may benefit more with distance intervals.

    Continue alternating between intervals until you've reached the end of your run. I guarantee, you will not be able to run the last portion of your training run slowly. You'll have found the need for speed!!!

    Good luck to you....It's worked for me!!! I'm down to 5k pace of about 9:00 per mile!

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  • scottb81
    scottb81 Posts: 2,538 Member
    You have to be able to build your speed AND your ability to hold that speed over the distance.

    For building 5k speed you can do a number of different things once a week: fast 1/4 mile interval repeats with a rest in between; Fartleks - alternating running fast and then slow on a normal run; hills - run hard repeats up a steep hill.

    For building endurance so that you can hold the speed you build you need to run more and further. I recommend you add another running day to the week and try to build up one of the weekly runs to around six or more miles. The other days run a shorter distance and once a week do a speed day.
  • Mahlissa
    Mahlissa Posts: 128
    best advice from my running coach.... put in the miles. I run 40-50 miles per week when training for a 5k. Mix it up, if you have to break it down into two runs per day.

    Everyone has their own way of training, so don't go by my program. Find one that suits you.

    Good luck, hope my number don't intimidate you. Check out RUnnersworld.com they have great training programs.

    you did a great time for your first 5k :flowerforyou:
  • 00trayn
    00trayn Posts: 1,849 Member
    So much useful advice! I think doing some intervals is definitely the way I'm going to go. Right now 5k is about as far as I can run without stopping. I'm definitely straining to finish right at the end, so I don't know if I could increase my miles running outright. But it's entirely possible that I could do interval run/walks that are longer. Or do a 5k where I vary my speed from a slow jog to a faster run. I'm planning to run (either outside or on the treadmill at the gym depending on if thunderstorms are coming my way), so I'll definitely do an interval run today. I'll probably just go with what I feel comfortable doing with intervals, 3 minutes running fast and a few minutes at a slow jog or walk.
  • irishgal44
    irishgal44 Posts: 1,141 Member
    Thanks for posting this - bumping it so I can read it later. :happy:
  • Amanda421
    Amanda421 Posts: 261 Member
    bump for later
  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member
    I feel like the best thing for conditioning is gonna be mixing it up.

    I'd definately do a couple longer runs in the next 2 weeks. Maybe run 4 miles two different days.
    But try doing some intervals. I feel like my conditioning really hit a whole new level when I started doing interval training.

    Not to mention variety is going to keep things enjoyable for you.
  • srp2011
    srp2011 Posts: 1,829 Member
    So much useful advice! I think doing some intervals is definitely the way I'm going to go. Right now 5k is about as far as I can run without stopping. I'm definitely straining to finish right at the end, so I don't know if I could increase my miles running outright. But it's entirely possible that I could do interval run/walks that are longer. Or do a 5k where I vary my speed from a slow jog to a faster run. I'm planning to run (either outside or on the treadmill at the gym depending on if thunderstorms are coming my way), so I'll definitely do an interval run today. I'll probably just go with what I feel comfortable doing with intervals, 3 minutes running fast and a few minutes at a slow jog or walk.

    Intervals are great, you should do them, but you definitely need to add in a longer run each week, at a slower pace, to increase endurance - otherwise all the speed work in the world won't help because you won't have the 'legs' at the end. I don't know what your regular workout run time/distance is right now, but whatever it is, pick one day of the week to do a long run - increase the amount of time you run by 5 minutes the first week, 5 more minutes the next, etc... and this will gradually but fairly quickly build up your endurance. I run 5Ks regularly, and I find a long run in the 50-60 minute range works best for me. Keep in mind the pace should be slow, and if you need to take a walk break, walk for a minute to recover and then start running again.

    Also, I have found weight training, particularly squats and lunges, and core work, to be very helpful in improving race times.
  • 00trayn
    00trayn Posts: 1,849 Member
    I'm thinking my training schedule will look something like this:

    Monday - Interval run
    Tuesday - Cross training (aka I have my personal training session at the gym that is intense strength training with some cardio afterwards like an elliptical)
    Wednesday - Interval run or easier distance run (slower pace)
    Thursday - Kickball! (aka I drink while attempting to play kickball like a middler school kid)
    Friday - Rest day usually
    Saturday - Distance run (try to run longer than 5k at a steady pace so I'm not worn out at 5k)
    Sunday - Do Saturday's run if I don't get to it Saturday (depends on which night I see my boyfriend) or a rest day if I ran Sat.
  • scottb81
    scottb81 Posts: 2,538 Member
    Looks like a good plan. For the distance run on the weekend, time on feet is what is important. Slow pace is ok and walking when you need to is ok too.
  • _GingerSnap_
    _GingerSnap_ Posts: 339 Member
    Here is a great article on how to get faster and stronger!


    http://www.runnersworld.com/article/0,7120,s6-238-263-265-6141-0,00.html

    I love runners world for advice! They also provide (free of course) a "Smart plan" coaching tool. You just input how far you would like to go the intensity level and whne the race is and like magic it shows you a plan with different runs/speeds/distances for the week. I'm on week 5 and just ran 5 miles for the first time ever--and I didn't die!
  • Schwiggity
    Schwiggity Posts: 1,449 Member
    Speed intervals fo sho.
  • arc918
    arc918 Posts: 2,037 Member
    more miles, more miles, more miles

    first build your endurance, then worry about your speed

    you'll be amazed at how much faster you get just by upping your miles
  • rybo
    rybo Posts: 5,424 Member
    more miles, more miles, more miles

    first build your endurance, then worry about your speed

    you'll be amazed at how much faster you get just by upping your miles

    This is what helped me. I've always been fast but I could never hold speed over distance.
    This year I started training for a marathon and I was amazed at how my "speed" at shorter distances 3-5 miles improved like crazy.
    Once the marathon is over with & I am recovered I am anxious to see an official 5k time for myself.
  • sweetmanjd
    sweetmanjd Posts: 94 Member
    great thread - commenting so I can read later. Thanks!
  • 00trayn
    00trayn Posts: 1,849 Member
    I tried an interval run (I was gonna do 6K but my allergies got the best of me with all the pollen I was inhaling and I did 5K). I did 5K total in 38:20 and I was running 1/2K in 3-3:30 minutes which is closer to a 10-11 minute per mile pace. I can't imagine what i can do when I can actually breathe properly! My throat was so scratchy from whatever was in the air.
  • fteale
    fteale Posts: 5,310 Member
    With only 2 weeks to go, I'd stick with what you are doing. You should rest for the 2 days before the race. You don't want to pull something upping your training schedule in such a short time scale, and 2 weeks isn't really long enough for a training program to make much of a difference. Try doing your 5k runs as usual, but including a few sprints for 30 seconds at a time. Or finish the run, then do some short sprints after, just to get your legs used to moving faster.
  • arc918
    arc918 Posts: 2,037 Member
    more miles, more miles, more miles

    first build your endurance, then worry about your speed

    you'll be amazed at how much faster you get just by upping your miles

    This is what helped me. I've always been fast but I could never hold speed over distance.
    This year I started training for a marathon and I was amazed at how my "speed" at shorter distances 3-5 miles improved like crazy.
    Once the marathon is over with & I am recovered I am anxious to see an official 5k time for myself.

    I always say the best thing that ever happened to my half marathons was marathon training
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