Hello runners 😁 🏃🏼♀️🏃🏽♂️
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 😊
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!!😊
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 😂.
Can I ask how far do you run when doing intervals - should I run shorter distances? And how often do you run each week?
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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 target😊
Since January I’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 don’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
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 it’s been really temperamental at Parkrun
I’ll give it a go. I do run faster in a crowd and as I’m getting more confident I’m inching my way towards the front of the 30min plus pack for the start.
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Your well on your way. The interval training is amazing for conditioning you and getting you used to running faster. You’ll blitz it no problem. Go for your PB’s at parkrun.
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 haven’t had to so far!
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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 you’ve recovered carry on and after a few weeks you’ll be able to run the full 5K including the intervals without stopping . And you’ll be able to run sub 30 at parkrun. Good luck. It’s hard work pushing yourself but it will pay off.
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
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 I’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 isn’t it! 😁
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...🙂
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.
Hi,
I used this plan and stayed with it to the sub 24 plan. It really worked well for me.
Thanks everyone. I did 4K this morning, my splits were 1km at 6min, 2km at 6.27, 3rd and 4th 6.50. So I’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. 😂🏃🏼♀️
Can I improve my speed to complete a 10k in September?
Planning for deliciously slow 5k runs
End of the Garmin 5k Plan
Plan for 10k after 5k
Speed improvement since starting 18 mths ago - a graph
