45 minute 5k
SkinnyFatBGone
Posts: 59 Member
I've been stuck at a 45 minute 5k for 6 months. I really want to improve my time. Every time I attempt to run faster, I feel like I'm going to die. Will training for a 10k improve my time?
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I found that my 5k time improved when I started training for longer distances.1
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SkinnyFatBGone wrote: »I've been stuck at a 45 minute 5k for 6 months. I really want to improve my time. Every time I attempt to run faster, I feel like I'm going to die. Will training for a 10k improve my time?
yes1 -
I'd increase stamina with distance. It all depends what you want to acieve. I slowed down to around 55 minutes for 5k to increase distance. Up to 8k in just over an hour now, moving to hopefully 10k soon. Without increasing the length if running time, I couldn't speed up either.0
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My ultimate goal is to run a 10k in an hour. Then, should I train for greater than 10k?0
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SkinnyFatBGone wrote: »My ultimate goal is to run a 10k in an hour. Then, should I train for greater than 10k?
Train for a 10k... complete a 10k.... train to improve your time... complete a 10k... etc etc0 -
And just for reference, I did my first 10k in 64:23 in November 14, and then completed my second, on a more difficult course in 59:36 in May 15.0
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What is your current level of fitness? How often do you run? Are you overweight?
It's tough to offer suggestions without knowing what is holding you back.1 -
Short interval work (200m-800m) will increase your speed as well.1
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Short interval work (200m-800m) will increase your speed as well.
Yep. Doing "speed work" like sprints at a track mixed into your training should shave some time off your 5K. Yes, they can be painful, but it teaches your body to use oxygen more efficiently and ultimately adapts to new stresses.1 -
ChxSurf782 wrote: »Short interval work (200m-800m) will increase your speed as well.
Yep. Doing "speed work" like sprints at a track mixed into your training should shave some time off your 5K. Yes, they can be painful, but it teaches your body to use oxygen more efficiently and ultimately adapts to new stresses.
And leads to injury if your body is not ready for it. Also not necessary when first starting out.0 -
SkinnyFatBGone wrote: »I've been stuck at a 45 minute 5k for 6 months. I really want to improve my time. Every time I attempt to run faster, I feel like I'm going to die. Will training for a 10k improve my time?
More miles per week*, weight loss (if necessary), and you'll get faster. Don't worry about running faster. Just do more of the thing you want to be better at. This applies to most forms of exercise. Not just running.
*maximum 10% increase in distance per week.1 -
ChxSurf782 wrote: »Short interval work (200m-800m) will increase your speed as well.
Yep. Doing "speed work" like sprints at a track mixed into your training should shave some time off your 5K. Yes, they can be painful, but it teaches your body to use oxygen more efficiently and ultimately adapts to new stresses.
And leads to injury if your body is not ready for it. Also not necessary when first starting out.
Stuck at the same time for 6 months, reads like it is time to throw speed work into the routine. I'll do speedwork for 10k training too.
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filovirus76 wrote: »What is your current level of fitness? How often do you run? Are you overweight?
It's tough to offer suggestions without knowing what is holding you back.
I run 3.1 miles every other day and cross train on non running days. I'm not overweight. As my name suggests, I believe myself to be skinny fat. I'm 5'9 and 155 pounds.
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ChxSurf782 wrote: »Short interval work (200m-800m) will increase your speed as well.
Yep. Doing "speed work" like sprints at a track mixed into your training should shave some time off your 5K. Yes, they can be painful, but it teaches your body to use oxygen more efficiently and ultimately adapts to new stresses.
And leads to injury if your body is not ready for it. Also not necessary when first starting out.
Stuck at the same time for 6 months, reads like it is time to throw speed work into the routine. I'll do speedwork for 10k training too.
Don't forget squats.
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SkinnyFatBGone wrote: »filovirus76 wrote: »What is your current level of fitness? How often do you run? Are you overweight?
It's tough to offer suggestions without knowing what is holding you back.
I run 3.1 miles every other day and cross train on non running days. I'm not overweight. As my name suggests, I believe myself to be skinny fat. I'm 5'9 and 155 pounds.
How many miles per week are you currently running? That's the bottom line.
ETA: Whoops. I need math skills. LOL
Add in more running days and/or bump up one of those runs to 4 - 5 miles. That's going to make you faster. Eventually you'll be able to increase more of those to longer runs. There's no need to run faster and you'll likely get injured if you try to. *kitten* the time and don't even look at it. Just do the miles slow and easy.
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SkinnyFatBGone wrote: »filovirus76 wrote: »What is your current level of fitness? How often do you run? Are you overweight?
It's tough to offer suggestions without knowing what is holding you back.
I run 3.1 miles every other day and cross train on non running days. I'm not overweight. As my name suggests, I believe myself to be skinny fat. I'm 5'9 and 155 pounds.
How many miles per week are you currently running? That's the bottom line.
ETA: Whoops. I need math skills. LOL
Add in more running days and/or bump up one of those runs to 4 - 5 miles. That's going to make you faster. Eventually you'll be able to increase more of those to longer runs. There's no need to run faster and you'll likely get injured if you try to. *kitten* the time and don't even look at it. Just do the miles slow and easy.
It'll likely be 4 miles since the treadmills at my gym only allows for 60 minute usage.0 -
SkinnyFatBGone wrote: »SkinnyFatBGone wrote: »filovirus76 wrote: »What is your current level of fitness? How often do you run? Are you overweight?
It's tough to offer suggestions without knowing what is holding you back.
I run 3.1 miles every other day and cross train on non running days. I'm not overweight. As my name suggests, I believe myself to be skinny fat. I'm 5'9 and 155 pounds.
How many miles per week are you currently running? That's the bottom line.
ETA: Whoops. I need math skills. LOL
Add in more running days and/or bump up one of those runs to 4 - 5 miles. That's going to make you faster. Eventually you'll be able to increase more of those to longer runs. There's no need to run faster and you'll likely get injured if you try to. *kitten* the time and don't even look at it. Just do the miles slow and easy.
It'll likely be 4 miles since the treadmills at my gym only allows for 60 minute usage.
4 is good for now. Later you can restart it or move to another treadmill. I've done 18 miles on one before. (It was sheets of ice outside. Impossible to run in. Still.... never again!). I had to restart the thing twice I think.0 -
ChxSurf782 wrote: »Short interval work (200m-800m) will increase your speed as well.
Yep. Doing "speed work" like sprints at a track mixed into your training should shave some time off your 5K. Yes, they can be painful, but it teaches your body to use oxygen more efficiently and ultimately adapts to new stresses.
And leads to injury if your body is not ready for it. Also not necessary when first starting out.
^^^^^ This. Someone running a 45 minute 5K doesn't need to be doing track intervals. OP you need to build your endurance, which will let you go faster. start increasing the distance of one of your runs per week. Add .5 miles per week until you get it up to around 5-6 miles. Do that for a month or 2 and your time will go down.
If you have a race coming up I suggest one of the Hal Higdon 5k plans. they are 12 weeks long and gradually increase your distances.0 -
SkinnyFatBGone wrote: »
It'll likely be 4 miles since the treadmills at my gym only allows for 60 minute usage.
Wait....how often are you treadmill training?
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If you're only training on the treadmill, try running outside. I find I end up with faster times overall if I can slow down and speed up according to how my body's feeling.
Check your form. You want to be devoting your energy into going forward, not fighting with your body moving side to side.
Check your shoes. Make sure they're not worn out and giving you appropriate support.
Adding distance will help.
How much faster are you trying to run? If you're trying to make huge jumps in speed, yes, it's going to be painful. Bump your speed up by 0.1-0.2 MPH on the treadmill, hang in there as long as you can, then decrease it to your regular pace.0 -
SkinnyFatBGone wrote: »
It'll likely be 4 miles since the treadmills at my gym only allows for 60 minute usage.
Wait....how often are you treadmill training?
I literally run 3.1 miles every other day. On Saturday and Sundays, I run outside. So, 2 or 3 runs on treadmill and 1 outside.mskessler89 wrote: »If you're only training on the treadmill, try running outside. I find I end up with faster times overall if I can slow down and speed up according to how my body's feeling.
Check your form. You want to be devoting your energy into going forward, not fighting with your body moving side to side.
Check your shoes. Make sure they're not worn out and giving you appropriate support.
Adding distance will help.
How much faster are you trying to run? If you're trying to make huge jumps in speed, yes, it's going to be painful. Bump your speed up by 0.1-0.2 MPH on the treadmill, hang in there as long as you can, then decrease it to your regular pace.
I would like to eventually run 30 minute 5K's but I'm good with slow progress. I'm just tired of 45 minute 5K's. The fastest 5K I've ever run was 38 minutes outside. It was my first ever 5k and I think it was mostly adrenaline. I'm about 2 minutes faster outside than on treadmill.0 -
get off the treadmill, do speed work, add one run a week that is longer than 5k.
If you can't get off the treadmill, use the interval or hill setting once a week. it doesn't need to a 5k, but you should have to work HARD.0 -
Ran 4.12 miles in 52 minutes today.
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SkinnyFatBGone wrote: »I've been stuck at a 45 minute 5k for 6 months. I really want to improve my time. Every time I attempt to run faster, I feel like I'm going to die. Will training for a 10k improve my time?
For starters, as a relatively new runner adding distance will make a significant difference to your pace.
I'd suggest a 10K plan as a method of getting there.
Once you can run continuously for 60 minutes three to four times per week you may get some benefit from speedwork, but until then your focus should be on adding distance.
Essentially building your aerobic base is the core of any running plan, so lots of steady paced distance work, with some plans having a degree of speedwork within them.
Once you've got the aerobic capacity, 60 minutes three to four times per week, you'll find plans will emphasise the LSD run as about 80% of the volume, with the other 20% potentially adding strides, tempo or fartlek components as a sharpener in the middle section, in preparation for racing. At the moment I'm running between 50 and 60km per week, of which 10-12km is a speed session, within which I'll do about a third of that at faster paces.
Personally I loathe the treadmill, but if that's what you're using there's nothing inherently wrong with it. You may find that getting off and running in the real helps you move a bit faster though, and similarly if you try a bit of racing you'll generally pick up a bit of pace in races.
Frankly I'd ignore any suggestion to do speedwork until your aerobic base is more developed.
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