45 minute 5k
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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
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