How to get quicker

[Mum22boys]

Ok, so I know it's not really really important, but I would like to get that 5k under 30 minutes at some point... when I'm just running out by myself my 5k time averages roughly between 34 and 36 minutes. My pb is 30.59, from a park run. Interestingly all my parkrun times are less than 33.30. I've never ever stopped on a run, which makes me wonder am I not running quickly enough / pushing myself enough? I know that running longer distances is meant to make you quicker and I am working on that. But just wondered what words of wisdom you wonderful people had. Thanks in advance 😊

[Dexy5 Graduate10]

I’m with you, I need a target at parkrun to get a faster time. I haven’t been able to sub 30 either, but you never know what might happen when parkrun starts back......

[Mum22boys Graduate10 in reply to Dexy5]

I'd had the same thought... maybe all this lockdown running will have done us some good.. 🤷‍♀️

[Buddy34 Graduate10]

I don't think I've got any wisdom as such🤣 but you're right running longer slower runs does seem to make us that but quicker. My fastest 5k was 29.33 but that was at parkrun as its relatively flat compared to all my other runs as no matter where I go there is always a hill or incline. Then again the hill running can help also. Don't think I've helped you much , just my thoughts. 😊😊

[Mum22boys Graduate10 in reply to Buddy34]

Wisdom or not... you're definitely inspirational 🏃‍♀️🏃‍♀️ one of my problems with the long running is finding the time.. but definitely working up to 10k. It's not massively hilly here, but it's not flat. When I started c25k I'd plan my run so I'd be walking the uphill bits, I know actively seek them out 😉 all thoughts are good, will give me stuff to think about, thank you 😊

[SlowLoris]

The best way to run quicker is to run quicker. Intervals or Fartleks help. Hills are good for strength; mental and physical.

Try negative splits. You’re aiming to maintain 6 minute kilometres. Do your normal 5K or less but do some short intervals at 6:00/km. Gradually increase them.

But that’s speed work. Keep most of your running at an easy pace to build your aerobic capacity and increase mileage on the easy runs.

[Mum22boys Graduate10 in reply to SlowLoris]

thanks for this 😊 just restarted intervals after a few niggles, next one tomorrow night. I, not intentionally, developed a habit of running negative splits as I was so wary of going off too quick and needing to stop that it just seems to be the way I run. I definitely could work on running some 6.00 min pace splits though. I'll be honest, I tend to just look at my speed at the end to see what I've run rather than planning a speed to run at. All good advice, thank you 😊

[Hidden]

Gosh, you are nearly there and I do believe you will get there. Longer runs I feel are key as then when you do a shorter one you feel you can blast it out a bit. There are lots of things online about running hard (like a full on run) for 1km then rest them 1km sprint then rest again x3

Then running hard in a tempo run but to be honest just do your long runs slow and steady and once every week or two go for it. I ran 5k earlier as part of a 4m run but haven't run that distance for ages. I've been running 5+ mile runs every time. Hope it helps a bit 😊

[Mum22boys Graduate10 in reply to Hidden]

Thanks for the tips 😊 the common theme seems to be running for longer.... I definitely want to get to the point where going for a 10k run is "normal". I might pick a date in a few weeks to do an all out 5k...

[Hidden in reply to Mum22boys]

Keep us posted. Slow and steady though on the longer ones. You'll get there in time!

[Leosmit Graduate10 60minGraduate]

What on earth is a negative split?

[Beachcomber66 Graduate10 in reply to Leosmit]

Each 1k lap in a run being quicker than the preceding one...so you are picking up pace as the run proceeds.

[Rungranny 60minGraduate in reply to Leosmit]

Run the first half of your race distance at your comfortable steady pace , then pick up the pace so that you are running faster towards the end of your Race rather than blasting off too quick , then struggling to finish.

[Beachcomber66 Graduate10]

I agree with the long run theory. I cracked the 5k in 30 minutes barrier last autumn. Two things are relevant. First, I started park run, and each run was quicker than the preceding one....running with others on tarmac rather than alone on trails showed what was possible; second, all this happened when I was building up to 10 miles and then on to HM....so the long runs helped too. 🙂

[cheekychipmunks Graduate10]

I naturally shy away from fast running but I have good aerobic capacity and love longer distance running. 🏃‍♀️🏃‍♀️

That being said, I “can” run fast (for me) over very short distances and I’m sure that my long runs are making it feel easier, so I’m making myself do it more often. I’ve used JogRunSprint in the past, but my favourite way of doing intervals is using W1R1 and jogging/running it. I like having MJ back telling me what to do!

You’ll get there M22B. Your PB is already very close to sub-30, so when PR returns you’ll be fit and ready to take it on! 👍🏃‍♀️😀

[Mum22boys Graduate10 in reply to cheekychipmunks]

I've thought about doing week 1 run 1 again, I too had Michael, got to love his smooth voice 😉

[Kat332zz Graduate10]

I’d be interested to see how you do. I managed one under 30 5k and then was injured. Now I’m around 32/33 and looking to reduce that, like you to under 30 again in time for parkrun restarting. I’ve now done 3 10ks and looking to do one every week, as the consensus does seem to be it helps. Still debating how to approach my two shorter runs I do in the week though.

I think I’m still adjusting to the greater running distance so maybe a couple more weeks just run as I can before starting jog/jog a bit faster routines 😀

[Mum22boys Graduate10 in reply to Kat332zz]

good luck! Let me know if you uncover any secrets 😉

[linda9389 Graduate10]

Running faster on your own is tough - much easier with the atmosphere of parkrun or a race. I tend to run at one speed unless I make a conscious effort to do otherwise.

Increasing distance to 10k will really help - run those slowly. Do some interval or fartlek runs - start with short speed intervals and long revovery periods and discover just how quickly your legs can go when you're not 'saving yourself'. And finally, do some tempo runs - these are runs where you push yourself for a longer and longer period (first you could run at 6 min/km for 10 mins of the run, next time 15 mins, next 20 mins ... until you hit your goal). Mixing it all up with different paces really helped me, and may be worth a try. Play around, don't take it too seriously - and have fun!

[Mum22boys Graduate10 in reply to linda9389]

This is all really good advice, thank you. Definitely need to look into the tempo runs

[linda9389 Graduate10 in reply to Mum22boys]

Lots of definitions for tempo runs. But for what you want to achieve, I suggest pick the pace you want to be able to run at and keep increasing the proportion of your run that you do at that pace 😊

[Outdoorsy19 Graduate10]

Hi there, I’m a mum of boys (3!) too... and completed C25K in early April, and ran 5k in a little over 32 mins. I consolidated with several 5k runs and like you wanted to improve my time. My PB is under 28 mins on a Park Run about 4 years ago so I know I have it in me! So I started running intervals on 2 of my 3 5K runs a week - mixing slow sections (3 mins) with shorter sprint bursts (15 secs) and a recovery walk (1 min). There are various programmes that lay this out. I found my speed on my weekly normal run was increasing and I got under 32 then 31 mins. After about 6 weeks of this routine I set out to try to get under 30 mins and was so surprised that I got under 29 mins. So I think the key is to mix it up, and not expect that it will happen on successive runs but that you will gradually improve. Have a purpose for each run and save doing a speed run for maybe once a fortnight. BTW I am no expert but this has worked for me! My new goal is now to get to 10k and I’m not too worried about speed whilst I’m building up my endurance. Good luck!

[Mum22boys Graduate10 in reply to Outdoorsy19]

3 boys, bet youbhave lots of fun 😁 my youngest is 13 months and literally follows the older one around, they're as thick as thieves and really going to get upto mischief 🙈

You've done amazingly well! Like the sound of your intervals.. think I'll give these a go.

Good luck getting up to 10k

[RunWillie Graduate10 in reply to Mum22boys]

That’s awesome your youngest is 13 months. My youngest is four and my oldest is 11. I had five boys six and under. I’m kicking myself I didn’t start running earlier. I started C25K a few times over the years but always stopped due to pregnancy or being busy with young children. Keep finding time to run. I wish I had known how much better I would feel as a mummy running 🏃‍♀️

[RunWillie Graduate10]

Thanks for asking this question. Really helpful. I’m keen to run a sub 30 minute 5k as well. PB for me is 31.30. I’m trying to focus on distance at the moment doing Ju Ju’s magic plan and trying to run much much slower as don’t want to risk injury. Do post and let us know how you’re going. I’m a mum to 5 boys so I need to learn to run fast! 😂

[Mum22boys Graduate10 in reply to RunWillie]

5!!! Wow! Go you! I'll let you know 😉

[Outdoorsy19 Graduate10 in reply to Mum22boys]

I think there is a scope for another group - Mums of Boys!!

[Mum22boys Graduate10 in reply to Outdoorsy19]

I think you could be right 😉

[RunBrianRun Graduate10]

My early 5ks were all around the 33 minute mark and I struggled to get below 30. I’m currently running around the 22-23 minute area when I push it. My advice is the same as most on here. SlowLoris summed up the techniques I use. You have to push yourself on the intervals though. Get close to MAX HR on each one if you can. Oh, and consistency in your training regime helps I have heard but I struggle with that 😂. HTH.

[Mum22boys Graduate10 in reply to RunBrianRun]

wow, that's seriously impressive times. I feel like I need to get pen and paper out and devsise a proper structured plan

[LoungeLizaard Graduate10]

Hi - when I originally did C25k, I was at 39 mins for a 5k (2 years ago) since then I've stopped and started with varying gaps due to injury or other commitments and 5k time hovering around 34mins. More recently (at the start of lockdown) I started doing a HIIT session everyday and couldn't even think about running as well, I didn't have the energy. After 6/7 weeks of that, I decided I really needed to get out and start again, so I did a couple of 3ks to make sure my legs weren't going to fall off, followed by an easy 5k to make sure I could still do the distance... no problems.... Then did a 10k (almost by accident)..... Not only was this the first 10k i'd done all on my own, I was only 1 minute of my PB last year (pre-injury)!!!

So it all went smoothly, and for my next 5k I decided that I had it in me, and I was going to "go for it" - even after the long lay off of running. I got a PB (33 mins). So I carried on with 5/6 HIIT's a week during lunch, and 2 runs a week. Last week I got 31.29.

The thing that makes you faster is consistency and core strength. People told me this for ages, but I never really took it in. My core & glutes are still not what I would want them to be, but they are much better now after 12 weeks of HIIT.

So my 'advice' (whatever that is worth) is work on core & glutes and throw in some easy stretching. You'll see results in a few weeks, but don't hurry it, just trust the process - that's the key!

Good luck

[Mum22boys Graduate10 in reply to LoungeLizaard]

This is really interesting, thank you. Did you follow any specific HIIT programme? I do yoga most days so do work on strength and core but I don't know if that's as effective as HIIT.

Congratulations on your many pbs!!

[LoungeLizaard Graduate10 in reply to Mum22boys]

I would say it’s “general” I do different ones each day. Today was “volume” Tuesday is “Tempo” Fridays is core (still hate core!!)

But this actually made me think about my journey so posted a main thread about it too.

All the sessions involve squats and or lunges to a degree.... they definitely help (it just doesn’t feel like it at the time!)

[Mum22boys Graduate10 in reply to LoungeLizaard]

Ooo I'll go and read your post

[Outdoorsy19 Graduate10]

Just to add to the above - during lockdown (because I have had time for the first time in 25 years!!), on my non-running days, I have been doing Joe Wicks’ PE on YouTube at 9.00 - that is a HIIT workout - and he is very easy to follow. I also do some stretching especially when I am just back from a run.

[Mum22boys Graduate10 in reply to Outdoorsy19]

I started doing these at the beginning but I turned my ankle (not doing the class!) and I got out of the habit... I need more hours in my day!!

[NotPrime]

There’s a training routine suggested by my running club that might help. Run out for 20 minutes at an easy (HR zone 2) pace; turn and run back as hard as you can. I do it about once a fortnight mainly because its fun but it does help develop pace too.

[Mum22boys Graduate10 in reply to NotPrime]

Oooo I like the sound of this... although it also sounds a little bit scary 😂

[NotPrime in reply to Mum22boys]

That’s what I thought first time I tried it. I think the secret is the 20 minutes easy out ensures you’re properly warmed up. I’m always surprised by how fluid the return run feels.