Training for 5K

How long have you been running? How far each week?

Typically for a newer runner or one that doesn't run long, you should start incorporating longer runs and more distance each week. Long, slow runs will improve your time dramatically.

If you are already running longer distances (6+ mile long runs, 15-25 miles a week), then consider adding speed work into your routine at least once a week.

For the heart rate, not sure that is possible in short race like a 5k. I am pretty much pegged from start to finish. When I cross the finish line I have nothing left to give and my heart is generally racing as fast is it can. This is not unhealthy (unless you have a heart issue, in which case you should consult your doctor).

Good luck.

SweetKumquat wrote: »

I've been finding it difficult to improve my time.

I suggest just putting in the miles at whatever pace you are comfortable running. On race day, the excitement of the race will lead to a faster time. Do try not to go out too fast at the race, but otherwise don't over-think it. Have fun!

If you're already doing 15-20 Miles per week, There's nothing wrong with taking one day a week to do pace work.

If you're not, then that should be your first goal.

Additionally, every run should be at least a little bit different.

1 day... really slow 4 miler. Another day 1/2 mile or so warmup slow followed by a quicker 2-2.5 miles with a nice slow 1/2-1 mile cooldown. Another day, find a nice paved or semifinished trail and keep it moderately slow, but let the terrain be your variation. IF you're always running on a trail. mix up how you go out and back. Where you turn around, where you speed up.... where you slow down. Run for time instead of distance. Take a longer slower warmup. 10 minutes instead of 5 or 8, etc 1.5 mile warmup/cooldown, with the middle mile being as fast as you think you can stand while still finishing your course. Load up zombies run, and run slow except for the chases. Or run hard when the first chase starts and keep running until you finish the second. Load up Pandora and run hard every other song. Or your Ipod.

Consistency in running can hurt you. In other words, if you're running the same 4 miles at the same pace 4 days a week, over time, you'll reach equilibrium and then start losing pace as your body and mind acclimate.

Join a running club if you can, big difference between running on your own and running with other people. There will be more experienced runners than you, you will push yourself a little bit more each time and progress will come for sure. I used to go to a gym, and one of the trainer used to be a long distance runner, and took on himself to start a running class once a week. We used to go to the near park, we did hill training, short sprint, longer runs etc, my running really improved a lot during that time.

That_Hiker_Chick wrote: »

This thread is amazing! Bookmarked!

I'm brand new to running...just started in January. My 5k on a treadmill is at 34min with no incline, 35-36 with a slight incline. Can't do much outside yet because my car is broken down and it isn't very safe to run much in my area because of the busy roads. But that'll change this weekend or next! I just signed up for my first 5K (And first ever sporting event in my life) for June 2nd. So all the advice here is amazing.

My first 5k was pretty much my first sporting event too! I really enjoy them and in my experience, a lot of people walk so I’ve never really been towards the back which is nice. Have fun!!

I found that the nervous energy (maybe adrenaline?) on race day improved my time by about 2 minutes!