Plan to improve 5k speed?: Hello runners... - Bridge to 10K

Bridge to 10K

16,516 membersโ€ข26,546 posts

Plan to improve 5k speed?

Antilala2018 profile image
Antilala2018Graduate10
โ€ข14 Replies

Hello runners ๐Ÿ˜ ๐Ÿƒ๐Ÿผโ€โ™€๏ธ๐Ÿƒ๐Ÿฝโ€โ™‚๏ธ

Does anyone have a tried and trusted plan for increasing 5k speed. I want to use the long nights of autumn / winter to increase my 5k speed and then pick up my distance again in the spring. My PB at 5k is 31.34. Would love to get below 30. But not sure where to start...

Thank you ๐Ÿ˜Š

Written by
Antilala2018 profile image
Antilala2018
Graduate10
To view profiles and participate in discussions please or .
14 Replies
โ€ข
Beachcomber66 profile image
Beachcomber66Graduate10

You are nearly there! I have completed my first two sub 30 minute 5ks in the last two weeks. I got down to the 32 and a bit minute standard by running intervals once per week using run jog sprint (30 seconds at a jog, 20 seconds run and 10 seconds "sprint"). You can fix the number of repeats to suit yourself. I got below 30 minutes by doing a few Park Runs. I just learned over 5 runs that I could run a bit faster than I thought and the process of overtaking people and keeping In touch with (I.e. within reach) people who usually run a bit faster than me (you get to recognise who they are from week to week) just naturally extended into sub 30k territory, much to my surprise. It is really a matter of using slightly faster runners as pace makers. You will find additional bit of pace no problem!!๐Ÿ˜Š

Antilala2018 profile image
Antilala2018Graduate10โ€ข in reply toBeachcomber66

Thanks for the tips. I got my PB by trying to keep up with someone. We usually finish in about the same time but this week she must have been out for a PB herself and I just slipstreamed ๐Ÿ˜‚.

Can I ask how far do you run when doing intervals - should I run shorter distances? And how often do you run each week?

๐Ÿ˜

Beachcomber66 profile image
Beachcomber66Graduate10โ€ข in reply toAntilala2018

I started with one 3.5k per week for intervals. I did ten minutes warm up jog (5 minutes more than usual) and then started the intervals.

The jog run sprint app on iPhone(free) then gives you walking space between bursts of intervals...I just jogged rather than walked. You can adjust the number of intervals to match your fitness, and build it up over time. I then started combining the intervals into a 5k run and the pace, gradually, just became part of the 5k. The Park Run was the finishing touch.

My other weekly runs were a 5k (which would now be the Park Run) and then a long slow run (I used them as part of the early stages of Ju Jus 10k plan). The long run has now gone up to 16k+ as I try to journey up to a half marathon. I enjoy a target๐Ÿ˜Š

damienair profile image
damienairAdministrator

Since January Iโ€™ve managed to go from 35 minutes for a 5K parkrun to sub 26 minutes. I did interval training on my usual 5K route. I split it into 5 x 1K intervals. If you have a GPS watch you can monitor your pace. I would run 1st, 3rd and 5th kilometers at a 6 min/km pace, and run 2nd and 4th kilometers at a slower 7 min/km pace as a recovery pace. If you need to take a break after a faster interval take it. Then continue. When you are able to run the full 5K including the intervals switch it up. Faster intervals at 5:45 min/km pace, recovery intervals at 6:30 min/km pace. Again when you can run the full 5K with the intervals switch it up again.

Do an interval session on Tuesday and Thursday, parkrun on Saturday if there is one close by. As mentioned parkrun is great, running in a crowd pulls you along. When you get sub 30 start adding a long slow run on Sunday. It will help improve your stamina.

Also donโ€™t chase a PB every week. Pick a PB attempt once every 4-6 weeks. When not chasing a PB time just run at parkrun or your Saturday run just for fun.

Damien

Antilala2018 profile image
Antilala2018Graduate10โ€ข in reply todamienair

Thanks Damien.

I usually run Tuesday, Thursday and Saturday so that works perfectly for me. I have an Apple Watch which can be set to monitor pace although itโ€™s been really temperamental at Parkrun

Iโ€™ll give it a go. I do run faster in a crowd and as Iโ€™m getting more confident Iโ€™m inching my way towards the front of the 30min plus pack for the start.

๐Ÿ˜

damienair profile image
damienairAdministratorโ€ข in reply toAntilala2018

Your well on your way. The interval training is amazing for conditioning you and getting you used to running faster. Youโ€™ll blitz it no problem. Go for your PBโ€™s at parkrun.

Antilala2018 profile image
Antilala2018Graduate10โ€ข in reply todamienair

Thanks again. I think most of my problems are in my head. Not wanting to go too fast in case I blow out. I need to just let go and see where I get to during the week. If I have to slow right down after the fast splits so be it. Even if I have to stop nothing lost. I havenโ€™t had to so far!

๐Ÿ˜

damienair profile image
damienairAdministratorโ€ข in reply toAntilala2018

When I first started doing the intervals I had to stop for 2-3 minutes after the faster intervals so as to catch my breath. But once youโ€™ve recovered carry on and after a few weeks youโ€™ll be able to run the full 5K including the intervals without stopping . And youโ€™ll be able to run sub 30 at parkrun. Good luck. Itโ€™s hard work pushing yourself but it will pay off.

Oldfloss profile image
OldflossAdministratorGraduate10

Just run...lots of different runs... run relaxed and run freely...the more you do ,the more everything evolves.

Mix things up... run short and sweet... 5Ks and 30 minute runs and then the lovely long slow runs..they are the ones that build everything up including distance and speed:)

Antilala2018 profile image
Antilala2018Graduate10โ€ข in reply toOldfloss

I love my longer runs but to fit round work and kids I have to get up early. Lovely in the summer but not so good when mornings are darker. Sometimes Iโ€™m able to run home from park run which is about another 5k and obviously in daylight. Depends on kids football / hockey fixtures.

I love how your love for running comes through in your replies to questions on here. It is first and foremost about having fun isnโ€™t it! ๐Ÿ˜

Oldfloss profile image
OldflossAdministratorGraduate10โ€ข in reply toAntilala2018

Totally..and being old and retired I forget sometimes how awesome you all are. I did my Graduation the winter of 2015..all dark mornings but did not have to go to work afterwards.

You do what you can, when you can..every single run counts...๐Ÿ™‚

Nwrkpak profile image
NwrkpakGraduate10

Good luck.so many good tips that I will try using myself. Let us know how you get on. Love hearing about everyone's successes.

slowdave profile image
slowdaveGraduate10

Hi,

I used this plan and stayed with it to the sub 24 plan. It really worked well for me.

runningfastr.com/5k-trainin...

Antilala2018 profile image
Antilala2018Graduate10

Thanks everyone. I did 4K this morning, my splits were 1km at 6min, 2km at 6.27, 3rd and 4th 6.50. So Iโ€™m thinking of starting doing intervals over 3k and then increase distance as I get stronger. I enjoyed the first k a lot, felt strangely like I was running rather than jogging. ๐Ÿ˜‚๐Ÿƒ๐Ÿผโ€โ™€๏ธ

Not what you're looking for?

You may also like...

Magic 10 Plan and Speed Challenge.

Just completed week 1 of JuJuโ€™s plan and in week 3 of Roseabiโ€™s challenge. 7 more weeks of magic 10...
Tbae profile image
โ€ข

How to continuously improve?

Hi all - I graduated C25K recently and have been doing park runs since then. I have improved my...
60sgirl profile image
โ€ข

C25K+ Speed

Iโ€™m finding the three 5K+ apps really helpful. Tried the Speed one this morning. It ended at the...
โ€ข

5K

Hiya, Today I ran a simple 5K, starting very slowly and speeding up a bit during the run. Got...
โ€ข

[5K+ speed] Laura, you're such a teaser!

Today I decided to try out one of the 5K+ podcasts and, after the long run on Tuesday, I thought my...
secan profile image
Graduate10โ€ข

Moderation team

See all
Oldfloss profile image
OldflossAdministrator
Annieapple profile image
AnnieappleAdministrator
Yesletsgo profile image
YesletsgoAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.