PB every run?

[Davo123]

Hi all. Just wondering what you guys think. I graduated nearly 3 weeks ago and have improved my 5k time on each run (with the exception of 1 run). Currently, my PB is 33:30 and my end goal is sub 30, but I know that's a while off yet. Should I be looking to improve every time I run? Obviously, I will get to a stage when i'm unable to improve but until then should I go for a PB each time I run. BTW I'm running on a treadmill, so all I have to do to improve is set a faster pace than the previous run. As you can see by my time I am running steadily but I increase pace by say 0.2 or 0.3 km/hr, for the last 0.5km to improve the time. I'd be interested to hear what the more experienced runners think.

[UnfitNoMore Graduate10]

In short, no. Something like 80% of runs should be at comfortable pace.

Pushing hard every run will increase the risk of (a Strava) injury, recovery runs are so named because done correctly they actually help the muscle repair/strengthening process.

Apart from that, you’re less likely to achieve the goal. If I run 3 5k races over a week, I may just about manage to PB on all 3, but if I run 2 5k recovery runs and a 5k race I will arrive at the third with much fresher legs, with enough running in them to really go for it.

Even though it’s “only” 5k, it’s good to taper to a PB attempt too.

There’s also a slow down to speed up mantra... I’ll try and find the link I posted to someone the other day. Found it mensrunninguk.co.uk/top-fea...

You will improve every time you run... you’ll be a better runner because you ran. Better isn’t faster or further, it’s just better.

[Granspeed Graduate10 in reply to UnfitNoMore]

Really interesting article. Thanks. Encouraging for a natural 🐢!

[GoGo_JoJo Graduate10]

Nope. If you've been indoor running far better to challenge yourself to get outside once a week at least 👍🏻😉

[Oldfloss Administrator Graduate10]

No... I agree with UnfitNoMore Slow steady long runs, preferably outside build up speed and distance...I had proof of that this morning...

[UpTheStanley Graduate10]

I would identify one of those weekly runs as the quick one, and wind up the speed to achieve a PB as you describe. A classic ”marginal gain” approach 😀. But I would not do 5k for either of the other runs - one would be longer and slower, the other shorter - which taken together sounds awfully like Juju’s magic plan for moving towards 10k!

[Davo123 60minGraduate]

I’m currently consolidating and have just started (1 run a week) outside which I find more difficult so taking that one slower. I hope to do Jo Jo’s plan next but not sure if I can get to 10k in 8 weeks.

[Beachcomber66 Graduate10]

Doesn’t matter about 10k in 8 weeks. The varied length and pace on three runs per week will make you stronger with reduced risk of injury.

[Coddfish Graduate10]

It’s counterproductive to try for a PB each time. Although it might keep happening as you improve, you will eventually plateau or perhaps go backwards. On a week by week basis, conditions will affect performance and therefore outcome, particularly wind but also high heat or slippy surfaces. Sometimes you will not feel quite right either, maybe health or injury related, or just lacking motivation. Try it every few weeks when the conditions are right and you are feeling good.

Edit - just seen you are mostly running on a treadmill so my bit about conditions isn’t quite so relevant, but still don’t think you should try each time. You would be forcing it on a treadmill. That way lies injury.

[paul1960 Graduate10]

Do you run outside

[Davo123 60minGraduate in reply to paul1960]

Hi Paul. Most of my running is on the treadmill but have managed to do 2 outside so far.

I plan running on a treadmill Monday & Wednesday and outside on a Friday.

[paul1960 Graduate10 in reply to Davo123]

Just asking I did all my c25k on tredmill was not happy about going outside then found it was alot harder but now I prefer outside all the time I now hate the treadmill

[Davo123 60minGraduate in reply to paul1960]

Yeah...I think that's the way I'm going. My only problem is time. I work from home on a Friday and that allows me to get outdoors. Mondays and Wednesdays, I have to leave the house at 6 a.m. so do my run on my treadmill before I leave. I have to get up at 04:45!!!

[GoGo_JoJo Graduate10]

If you're going to stay inside, then try increasing your gradient instead of focusing on your PB. Even at 5% I found it too easy. If it has a "hills" programme use that too. Nothing like getting outside though. It shouldn't be all about the numbers, there's so much more to get from a run.

[Davo123 60minGraduate]

Yes....Got outside this morning and managed to do 5.79km in 40m 5s with an average pace of 6:55km. Quite pleased with it, took it steady, although my legs feel like jelly at the moment. Was only intending to do 5km but haven't quite mastered the Strava app yet.

BTW how do you attach an image to these posts?

[GoGo_JoJo Graduate10 in reply to Davo123]

Well done! Bet it felt great!

You can only add an image to the first post of a new thread. Look for the add photo button.

[Davo123 60minGraduate in reply to GoGo_JoJo]

Thanks JoJo. Yes it felt fab but legs are aching now.

Think I've sussed the photo thing out. I've written another post and attached it there.

[Hidden]

Intervals Davo, INTERVALS! Run 5 minutes at the pace you're aiming for, and then run 5 mins at a recovery pace... x 5 or whatever you're comfortable with.

People will say run slow, but the body gets used to running slow, you have to run fast to get fast. Interval running will improve your speed, do it once a week.

[Davo123 60minGraduate in reply to Hidden]

Thanks CL. I try that next time.