The need for speed

Topsking2010
Topsking2010 Posts: 2,244 Member
edited October 2024 in Motivation and Support
Running a 5k this weekend and my goal is to run a personal best by improving my time by at least 45 seconds. Is this possible?
Would appreciate any suggestions.

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Replies

  • BobbyDaniel
    BobbyDaniel Posts: 1,459 Member
    I don't see why it wouldn't be, are you doing speed work in your training?
  • BobbyDaniel
    BobbyDaniel Posts: 1,459 Member
    Sorry for the duplicate...not sure what happened.
  • world2c
    world2c Posts: 175 Member
    45 seconds should be doable- that's 15 seconds a mile.... If you get in three training runs where you up your speed, you should be able to accomplish that no problem....

    I shaved 12 minutes off my half this weekend- most of that was by NOT walking, but I was keeping about a 9:20 pace for the first 7 miles too..... The last 6 were about 9:45 or so....

    In training the week before I was on the treadmill and I was pushing myself at 6.5 and the last 20 minutes going from 6.6-7MPH....

    I also discovered that the further I run, the faster my 5ks become.....
  • TheAncientMariner
    TheAncientMariner Posts: 444 Member
    Congrats on getting out there for the 5k! Those are always fun! Many times during my normal runs, I get a little slower on the hills. However, on the straightways and downhill I always push just a little bit faster. If you have been running a while, then this will be similar to how you would do for your intervals if you have the "wind" for it. It doesn't take a lot, but just do those little bursts of speed for about a minute every 5 minutes or so and you may be able to shave the time. It's not a sprint, it's just a little faster than your normal running pace. Good luck!
  • AZTrailRunner
    AZTrailRunner Posts: 1,199 Member
    If you've been steadily making improvement across the board with your training, then it's absolutely doable. If you have hit a plateau with your running, then maybe not.
  • shawnscott5
    shawnscott5 Posts: 295 Member
    No problem Tops, you can do anything you set your mind to. Look at what you have accomplished already!!
  • Topsking2010
    Topsking2010 Posts: 2,244 Member
    Thanks everyone for the tips.
  • polar135
    polar135 Posts: 319 Member
    Just set your mind to it. Do you use a program that tells you your time when you run? (I use runkeeper on my android phone) with that program you can set it to tell you your pace every 5 minutes when you are running, if you find that you are falling behind you can pick up the pace.
  • arc918
    arc918 Posts: 2,037 Member
    I'll do you one better, I think you can drop 30-45 seconds per mile. But you have to race balls to wall. A properly raced 5K is a painful event. 20+ minutes at 95+% of your max heart rate = a painful endeavor.

    So the question is are in shape and willing to endure the pain?
  • CakeFit21
    CakeFit21 Posts: 2,521 Member
    I'll do you one better, I think you can drop 30-45 seconds per mile. But you have to race balls to wall. A properly raced 5K is a painful event. 20+ minutes at 95+% of your max heart rate = a painful endeavor.

    So the question is are in shape and willing to endure the pain?

    So true. I say- bring the pain!
  • Topsking2010
    Topsking2010 Posts: 2,244 Member
    I'll do you one better, I think you can drop 30-45 seconds per mile. But you have to race balls to wall. A properly raced 5K is a painful event. 20+ minutes at 95+% of your max heart rate = a painful endeavor.

    So the question is are in shape and willing to endure the pain?

    So true. I say- bring the pain!

    So far been running up to 85% of max heart rate. Will try 90% and see what happens!
  • arc918
    arc918 Posts: 2,037 Member
    I'll do you one better, I think you can drop 30-45 seconds per mile. But you have to race balls to wall. A properly raced 5K is a painful event. 20+ minutes at 95+% of your max heart rate = a painful endeavor.

    So the question is are in shape and willing to endure the pain?

    So true. I say- bring the pain!

    So far been running up to 85% of max heart rate. Will try 90% and see what happens!

    I'm not a big heart rate guy, but I think 90% is 10K effort, 85% is more like half marathon kind of effort. I suspect you are faster than you think, you just need to push hard. Good luck!
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