5k and bettering my time
Verchild
Posts: 866 Member
So I have recently gotten back to paying attention to my health and being active. (The forever battle...)
One of the key things I'm doing right now is running 3 miles once a week and doing cardio via an elliptical machine 2 other times, plus walking during work.
Right now my time for my run is 41m 30s. Its a slow run, but over the last 5 weeks its been getting better and better (starting at 52 minutes week 1).
What is the best way to bring down my time? I have a 5k in September and last year I went completely unprepared and did it in 39 minutes. That said the run I'm doing every week is a different path so I'm assuming that has some part in this. I just want to knock it out of the part to prove to myself that I can not only do it but also keep doing it.
I'm open to feedback and ideas! Thanks for your help.
One of the key things I'm doing right now is running 3 miles once a week and doing cardio via an elliptical machine 2 other times, plus walking during work.
Right now my time for my run is 41m 30s. Its a slow run, but over the last 5 weeks its been getting better and better (starting at 52 minutes week 1).
What is the best way to bring down my time? I have a 5k in September and last year I went completely unprepared and did it in 39 minutes. That said the run I'm doing every week is a different path so I'm assuming that has some part in this. I just want to knock it out of the part to prove to myself that I can not only do it but also keep doing it.
I'm open to feedback and ideas! Thanks for your help.
1
Replies
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Run more. Run farther distances. At this point it's the best plan to improve your short run times. When you get faster (under 30 mins) then you will need to work at it more diligently to improve (fartleks, hills etc.)6
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If you're only running once per week you're best bet is to run more often, and run for longer distances. That needs some build up6
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When I first started running again my goal was 5k in under 30min. I used the C25K app. I ran 3-4 days a week. I personally think the best way to improve on anything is through regular practice.2
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As stated above, one day a week isn't enough to see significant improvement after your initial fitness gains. Run more days and run more than 3 miles at a time.1
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More running--in the sense of running more often, running farther, and giving it more time.
Most training plans at the beginner level would have you run every other day. Intermediate plans might incorporate 4 or 5 running days per week.
If your goal is to run 5k and not longer races, you can still benefit from building up to slightly longer distances. Working up to a 5 mile or so "long run" will help you increase your endurance.
Vary the pace of your runs. Most runs should be at a relatively slow pace, with occasional speedwork. Very few runs should be at the fastest pace possible.
You should also be thinking about seeing improvement over months and years, not weeks.
Here are some 5k plans at various levels: https://www.halhigdon.com/training/5k-training/#program-list2 -
I run a free 5k at Parkrun every Saturday. Twice a week I am working through a 10k training podcast at a slow pace. The podcast has me run for time instead of distance. I haven’t quite run 4 miles yet but expect to this week in training. My 5k has improved by regularly training at a slower pace for my training runs. My original 5k time a couple months ago was around 43 minutes. My personal best at Parkrun is now 35:29
I started running in February using c25k.5 -
As others have said, long slow runs over longer distances are probably the best way to improve pace over shorter distances, with some speed work mixed in as a secondary. Like you, I'd been out of the running game for several years when I started back up in January. My 5k time in March was around 40 minutes. Since then, I've worked up to a 10k and am now working up to a half marathon. One of my workouts last week was a fast pace 5k, and I was surprised to find that I finished in 36 minutes (which was still a little short of full race effort). It makes a difference.1
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more frequent runs will help increase your pace.
longer runs(in time) will help increase your pace.1 -
I'm guessing cross training can help too. My 5k time is surprised good for a non runner, because my ticker gets a lot of exercise in other forms. Running is obviously better training for running.0
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I would run at least 3 days per week and start increasing your distance.1
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