After 10K ... a faster 5K ?

[Brian-P6]

As many of my friends on here know, time out running is limited for me and now that I've done my 10K I'm starting to focus on getting a faster 5K - which of course means keeping on running the miles (kilometres are also available) too and not just focusing on the shorter distance.

While surfing round, I came across this site:

runningfastr.com/

They have different training plans for 5, 10, HalfM depending on your current best time to get it to the next level. Has anyone had any experience of using them? I've put their intervals into my Garmin Workout so that I can have a go, and if no-one has tried them, I might let you all know how I get on.

Hope they work, it's good (for me) to have a structured plan from someone who (hopefully) knows what they're doing rather than me making it up for myself.

One thing I wont be doing though (even though it's in the plan) is running every day! My legs and feet just aren't ready for that.

Keep running,

Bri.

[Grannyhugs Graduate10]

Best of luck with your plan for faster running. Probably very sensible not to increase your frequency to every day at the same time as increasing speed. I was considering increasing frequency in hotter weather but doing a massive decrease in time running. Happy running 🤗

[Brian-P6 Graduate10 in reply to Grannyhugs]

Thanks Grannyhugs, I've yet to get my bike out for non-run days but I'm doing a good long walk instead. I need to stretch out my achilles!

[damienair Administrator]

Yes I have used their training plan and also added killer K’s. killer K’s are 1 kilometre intervals ran at a pace slightly faster than your target race pace. Like you I had worked my way up to 10K and decided to work on a faster 5K.

Using runningfastr.com and killer K’s I brought my parkrun finish times down from 33 minutes to under 26 minutes.

Just work on it step by step. Sub 30, sub 28, etc. It takes time, and a lot of hard work. It also had great effect on my 10K times . I was comfortable doing 55 min 10K.

Best of luck.

Damien

[Brian-P6 Graduate10 in reply to damienair]

Thanks Damien, sounds like it's been a good programme for you then, that's a good improvement. What was the timeframe in which you went from 33 min to sub 26 ?

[damienair Administrator in reply to Brian-P6]

I used parkrun as my gauge on improvement. The slowest part of the improvement for me was the first 6 weeks. Once I got to sub 30 my speed improved faster. Most weeks I was getting a new PB. Even if I was just shaving a few seconds off my PB. It took me about 8 months in total to go sub 26.

Damien

[RunningMigster]

Great going Bri.

You truly are a natural at the running lark.

Let me know how you get on with that.

One of my reasons for moving up to 10k (bit of a delay on starting that was), was to hopefully also improve my 5k speed.

I'll be interested to hear your results!

Mig

[Brian-P6 Graduate10 in reply to RunningMigster]

Will do Mig, I'm either going to start it today or Tuesday not decided yet. I'm only going to focus on their intervals which are twice a week with one long run and ignore all the intermediate easy runs - because otherwise it'd be every day running.

Good idea on the 10K to improve 5K because you do need to up the Aerobic strength apparently (from what I've read).

[Buddy34 Graduate10]

Can you go any faster mr speedy🤣 will be great to see the results of your plan 😊👍

[Brian-P6 Graduate10 in reply to Buddy34]

Hehe thanks Buddy, I'm sure there's a bit left in the tank to reach, we'll just give it a go and see what happens. I'll probably be found in a crumpled heap by the side of the pavement, just like how it felt during C25K !!

[PurpleFish59 Graduate10]

If you have a Garmin you can use Garmin coach to create a plan and you can enter a time goal. I’m also trying to decrease my 5K times. There are 3 coaches to pick from depending on what suits you. So far 2 workouts a week have been 20-25min which are ideal for a quick morning wake up before starting work from home days. Can’t comment on success yet though as I’m only part way through!

[Brian-P6 Graduate10 in reply to PurpleFish59]

Thanks PurpleFish, yes I have a Garmin and I did look at the coach, but it says it's for 7min mile pace or slower. Looks like a useful feature though.

[PurpleFish59 Graduate10 in reply to Brian-P6]

You are much speedier than me then! Good luck with your plan 😊