Hello everybody. I would like to finally run 5k in 30 minutes.
These days I walk for 5 mins, "run" for 30 mins (I use the stepping stone podcast) and walk again for 5 mins. It totals at 4 kilometres in 40 minutes, which is NOK. I want to run 5k under 30 mins, so obviously I need speed. How do I get there? Any tips, ideas and reccommendations please? I really liked the structure of the programme, Laura being my favourite bi-weekly companion 
You learn to run faster by running faster. It sounds like a joke, but it's not. The answer is intervals. Run e.g. 200m fast, then walk or jog slowly for a minute or two, then another 200m fast, and so on. Do this once a week only (it will be hard work, and it's meant to be that. If it doesn't feel hard then you're not going fast enough), and keep the other runs at a nice gentle pace.
You could also look up fartlek, that's a slightly less structured kind of intervals but still very good.
Good luck, and let us know how you're getting on.
Some people are everywhere, Tomas!!
Yup. I noticed we posted almost simultaneously 😊
the 5K distance is regarded as a "long distance" race - and as such , it is endurance and stamina that gives faster 5K times. Endurance for the 5K comes from running distances longer than 5K - slowly. Stamina comes from running multiple long repeats ( ie 1klm and 1 mile) equal to or a bit faster than 5K pace. Practicing 200 metre intervals gives you the speed to beat somebody across the 5K line in a final sprint. All 3 different things
If you want to run 5K under 30 minutes, you have to average a 6 minute perK pace. To do this you have to practise running 5K+ at that pace . It doesn't have to be a complete 5K - but can be split into segments with a short rest inbetween . Slowly , slowly you build up to that average pace without rests.
It's really hard! Be careful! 🙂
I started using the NHS speed podcast which may help: nhs.uk/Tools/Pages/Couch-to...
It's quite short though.
The stamina cast seems quick too, though I don't have a time yet for that as I keep forgetting to hit my Fitbit at the end of the run 😀
It has taken me a year to reach that speed. I've been doing a combination of things. Mainly I've been increasing my distances but I have also done hills and intervals- even a bit of strength training. And I have lost some weight. Good luck.
Time, patience and perseverance. There's no shortcut. The others have given great advice so just take it and do it and in time you'll get faster.
I got faster when I ran longer distances as it builds stamina but mix it up with running fast (intervals, fartleks). Take care though, gently, as you're still a new runner.
Thanks everyone for your advice. I decided to go on like this: I will only switch my Strava on for the 30 minutes of running and try for 4k. I will use my Stepping stone podcast and the other podcast from NHS - "Speed" . That one takes 35 minutes so it should be alright for my level of fitness. I will speed up for short intervals within my run. So my short-term goal (which is what? 2 months?) is 4k in 30 mins. Then I will celebrate and proceed to 5k
for me it was my weight and building up the strength. i did get under 30 mins on my first parkrun only by 5 seconds but i did push it really hard.
three and a half months down the line im a stone and a half lighter and ran my last park run in 23:18, never actually thought i would get under 25 minutes...ever! XD but yea.. defo gained strength in my legs too.
did a slow paced 10k on tuesday, pace that i can easily hold a conversation and felt good the day after. and yea you will just get faster the more miles you rack up.
30 mins or 5k
A Christmas miracle! I finally ran 5k in under 40 mins ha ha ha...🎅🎅
5k in under 30 minutes! 🏆 So happy
Happy happy, first ever sub 30 min 5k
5k in 30 minutes challenge
