Improving 5k time
Spitspot81
Posts: 208 Member
I am trying to run 3 times per week at the moment. I am not following any particular programme, but using my Fitbit to track a 5k run. I basically run until I feel I need a breather,walk for a minute until I feel able to continue and then stop when I get to 5k.
I am not improving on my times though, so am wondering if I should be following some sort of progressive programme. My 5k time seems to average out at about 32 minutes: I would love to get it to under 30 minutes.
Any advice???
I am not improving on my times though, so am wondering if I should be following some sort of progressive programme. My 5k time seems to average out at about 32 minutes: I would love to get it to under 30 minutes.
Any advice???
2
Replies
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Don't race your daily runs. Instead, run slowly so you can run farther without needing to walk. Run more. Run mostly easy, but once a week push the pace. Gradually increase the length of your runs. Mix up your distances, so you aren't doing the same thing every day.
On the one day a week that you run faster, do a one to two mile warmup, then try running hard for a minute or two, then easy for the same time, then hard again, then easy again. You can run from mailbox to mailbox, or one block to the next. End with some slow easy jogging.
You'll see the greatest benefit from just adding mileage to your week. Speedwork helps once you have the endurance and stamina to maintain a pace, but doing too much too soon can get you injured.
You might try reading some books about running. There are a lot of good ones that will explain how to improve and why various methods work. You might also try to follow a plan for training for a 5k or 10k race. Hal Higdon has free online plans for all distances.6 -
I suggest you complete c25k to get the running down first. Go slow. Then do c210k to increase distance. That's supposed to improve your time in the shorter 5k.3
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Run further, slower.
So run 4k, 4k, 6k next week then increase the long run slowly to 10k and the other shorter runs to 5k again.1 -
If you are new to running (6 months or less), skip the speed work and focus on increasing your distance only. Work up to 6 miles at a slow pace (you should be able to sing) once a week. Keep the other runs short (3-4 miles max also at a slow pace). Once you get to 6 miles without having to walk, enter a 5k race and you will be surprised how fast you are.
If you have been running for a while, do the same thing but you can probably add some speed sessions in once a week (or every other week). The trick is to not over do these and back off immediately if you notice anything that hurts.
Good luck.2 -
Spitspot81 wrote: »I am trying to run 3 times per week at the moment. I am not following any particular programme, but using my Fitbit to track a 5k run. I basically run until I feel I need a breather,walk for a minute until I feel able to continue and then stop when I get to 5k.
I am not improving on my times though, so am wondering if I should be following some sort of progressive programme. My 5k time seems to average out at about 32 minutes: I would love to get it to under 30 minutes.
Any advice???
Given that you're still not able to continuously run for 5K, I'd suggest a focus on getting to that first. That'll them give you a baseline.
Generally what I'd advice for an entry level runner is then adding volume.
The key to continuous running is to run at a sustainable pace, so slowing down your run portions until you don't need to drop to a walk.2 -
Not sue if this is proper but I prefer to run intervals, even when I run a 5K. I run around a 6.5 - 7 minute mile for 2 minutes and then speed walk around 10 to 11 minute mile for a minute and repeat th interval. I end up averaging around a 8.3 to 8.5 minute mile and finish a 5k under 30 minutes. I have been doing this for close to a year. When I run 12 sets I finish at 4.6 miles. This is on a .25 mile track.0
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Not sue if this is proper but I prefer to run intervals, even when I run a 5K. I run around a 6.5 - 7 minute mile for 2 minutes and then speed walk around 10 to 11 minute mile for a minute and repeat th interval. I end up averaging around a 8.3 to 8.5 minute mile and finish a 5k under 30 minutes. I have been doing this for close to a year. When I run 12 sets I finish at 4.6 miles. This is on a .25 mile track.
Depends on your goals, but for most people this is far from "proper."1 -
ronocnikral wrote: »Not sue if this is proper but I prefer to run intervals, even when I run a 5K. I run around a 6.5 - 7 minute mile for 2 minutes and then speed walk around 10 to 11 minute mile for a minute and repeat th interval. I end up averaging around a 8.3 to 8.5 minute mile and finish a 5k under 30 minutes. I have been doing this for close to a year. When I run 12 sets I finish at 4.6 miles. This is on a .25 mile track.
Depends on your goals, but for most people this is far from "proper."
It's unusual intervals as far as Galloway running is concerned, but there is nothing inherently improper about a run/ walk approach. It's not something I'd expect to see in something as short as a 5K, but that doesn't make it wrong.1 -
MeanderingMammal wrote: »
Given that you're still not able to continuously run for 5K, I'd suggest a focus on getting to that first. That'll them give you a baseline.
Generally what I'd advice for an entry level runner is then adding volume.
The key to continuous running is to run at a sustainable pace, so slowing down your run portions until you don't need to drop to a walk.
This reply is worth repeating.0 -
Not sue if this is proper but I prefer to run intervals, even when I run a 5K. I run around a 6.5 - 7 minute mile for 2 minutes and then speed walk around 10 to 11 minute mile for a minute and repeat th interval. I end up averaging around a 8.3 to 8.5 minute mile and finish a 5k under 30 minutes. I have been doing this for close to a year. When I run 12 sets I finish at 4.6 miles. This is on a .25 mile track.
Whatever gets you to the finish. There's no 'proper' way to do it (unless you are elite and plan to win
). I would bet that if you ran the whole race slower instead of running so fast for 2 minutes at a time you would be faster. 0 -
Thanks for the feed back.0
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TavistockToad wrote: »Run further, slower.
So run 4k, 4k, 6k next week then increase the long run slowly to 10k and the other shorter runs to 5k again.
^^^ This.......a wise coach once told me not to worry about running a fast 5K until i could a slow 10km....
It sounds counter-intuitive but running slower longer distances will help improve your speed (to a certain extent) by itself (my first 5K race was just under 40 min, I did zero speed work but just worked on my base and longer slow runs and the following year I ran 26:46 at the same race)3 -
There is some interesting research showing that over time if you're running the same distance at nearly the same pace every session that over time your average pace will go down not up.
Mixing it up with shorter pace runs and longer stamina runs is ultimately the only way to get faster.
Bottom line. Mix it up. or you will hit a rut..2 -
If I start to add a body weight workout once a week that included legs, will my legs be too tired to run?
Thanks for the help.0 -
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BrianSharpe wrote: »TavistockToad wrote: »Run further, slower.
So run 4k, 4k, 6k next week then increase the long run slowly to 10k and the other shorter runs to 5k again.
^^^ This.......a wise coach once told me not to worry about running a fast 5K until i could a slow 10km....
It sounds counter-intuitive but running slower longer distances will help improve your speed (to a certain extent) by itself (my first 5K race was just under 40 min, I did zero speed work but just worked on my base and longer slow runs and the following year I ran 26:46 at the same race)
Maybe 10K is long enough, I don't know. I do know that since I've been training for marathons, I've been passing people in the second half of 5K races. Don't they know it's just an interval workout, 4800m at interval pace plus 200 meters at rep pace?
More seriously, the challenge with a 5K is to hold speed over the distance. Being able to run a longer distance improves stamina, so that pure distance in the 5K ceases to be a challenge. When distance isn't a challenge, you can make progress on speed.2 -
BrianSharpe wrote: »TavistockToad wrote: »Run further, slower.
So run 4k, 4k, 6k next week then increase the long run slowly to 10k and the other shorter runs to 5k again.
^^^ This.......a wise coach once told me not to worry about running a fast 5K until i could a slow 10km....
It sounds counter-intuitive but running slower longer distances will help improve your speed (to a certain extent) by itself (my first 5K race was just under 40 min, I did zero speed work but just worked on my base and longer slow runs and the following year I ran 26:46 at the same race)
Maybe 10K is long enough, I don't know. I do know that since I've been training for marathons, I've been passing people in the second half of 5K races. Don't they know it's just an interval workout, 4800m at interval pace plus 200 meters at rep pace?
More seriously, the challenge with a 5K is to hold speed over the distance. Being able to run a longer distance improves stamina, so that pure distance in the 5K ceases to be a challenge. When distance isn't a challenge, you can make progress on speed.
For me, HM distance seemed to be where I made most improvement in my 5K time. That said I jumped straight from HM to Ultra, so have never tried a pure marathon plan.0 -
BrianSharpe wrote: »^^^ This.......a wise coach once told me not to worry about running a fast 5K until i could a slow 10km....
Been there. Can confirm.
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I am a 49 year old, 40 pounds overweight, asthmatic. 7 weeks ago I couldn't run 1 minute. I started the couch to 5k interval training, and today I ran 23 minutes and felt like I could go longer. I swear by the interval training! I am 2 weeks away from finishing this program and I am looking forward to actually running my first 5k EVER! I have never been a runner, and this is exciting for me!9
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So I owe you guys a massive thank you for the input. Lots of great advice given.
So, over the last couple of days I have ran a couple of 2k runs at a good pace without stopping. This morning I have completed my first ever 5k without stopping. Granted, it was at a slow pace but at a time of 36 minutes I am not ashamed at all.
So, my plan now is to continue with a couple of faster paced shorter runs, followed by a longer distance at a slower pace. Gradually building up distance on both.1 -
Spitspot81 wrote: »So I owe you guys a massive thank you for the input. Lots of great advice given.
So, over the last couple of days I have ran a couple of 2k runs at a good pace without stopping. This morning I have completed my first ever 5k without stopping. Granted, it was at a slow pace but at a time of 36 minutes I am not ashamed at all.
So, my plan now is to continue with a couple of faster paced shorter runs, followed by a longer distance at a slower pace. Gradually building up distance on both.
Build distance on you LS run. Build speed on your pace runs.1 -
Look for a quality running program or coach. Your run training should be varied, you should have: LSD (long slow distance) runs, tempo runs, and speed work. Unlike most people believe - you can't just aimlessly run and see improvement. Sure if you drop weight you will get faster. If you build up endurance you will get faster. But you will eventually plateau and stop improving. That is when you need to work from a real running program that progresses your body properly. This also helps prevent injuries and burnout by the way. Too many people just go out and start running with no knowledge on how to build up properly - which is why there is such a bad rap about it being bad for your knees, etc. Also note that if you are carrying a lot of extra weight focusing on getting that off (through nutrition) and doing a lot of walking and hiking is much safer than going out and starting to run.
Best of luck!1 -
If I start to add a body weight workout once a week that included legs, will my legs be too tired to run?
Thanks for the help.
It will probably be fine. Also, increasing your total running volume will help, too. Other folks have recommended getting to where you can run all the way though your 5k before you add intensity. This is probably good advice.
So much depends on how deep you are going with these workouts.
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Spitspot81 wrote: »I am trying to run 3 times per week at the moment. I am not following any particular programme, but using my Fitbit to track a 5k run. I basically run until I feel I need a breather,walk for a minute until I feel able to continue and then stop when I get to 5k.
I am not improving on my times though, so am wondering if I should be following some sort of progressive programme. My 5k time seems to average out at about 32 minutes: I would love to get it to under 30 minutes.
Any advice???
There's a lot of good advice in this thread. Running training really distills down to a few simple things.
Regular running: How much is up to you and your body. It can take years to build up to your maximum volume. Volume leads to efficiency, but can also lead to injury. Be patient.
Stress and recovery: intervals, tempo runs, and long runs all stress different systems. You'll need to recover after each.
Hard runs hard. Easy runs easy. Long runs steady.
Have fun!1
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