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Couch to 5K
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How do I hit my 30 min 5k target

I graduated a few months or so ago and have been running 5k three times a week. I run at just under 6.2 mins per Km and so am doing 5k in around 32 mins. I try to speed up to bring my time down and feel I’m running faster but the time is always the same ! What can I do to try and gradually reduce my time ?

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oldestnewest

Ok... take one run to 5.5k to up the endurance. Run your normal two 5s.

Then run 2k at a higher pace... a 5.5k and a 5k.

The longer slow runs will give you more endurance (like an extra bit of fuel in a car) and the short run will give you power. (Like tuning a car). After a while you go faster over 5k and use that extra you have in the tank with your increased power.

I believe the start of juju’s 10k plan is very similar to the above, which was for example and explanation reasons, and following that plan would be my actual recommendation. If you don’t fancy 10k, just use a few weeks of that plan.

Join bridge to 10k on here and you will find it.

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Go further and do hills. Worked for me 👌🏽

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Either try the Ju Ju plan, or just do two longer slower runs a week and one 5k run at a race pace. Increase the length of one or both of the longer runs by around 10% each week, aiming to get to 10k within 8 weeks or less. Interval training might also help but first I’d try getting comfortable at 10k+ to develop those muscles a bit. 🏃‍♂️

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Vary your runs.. so some 5K,, some shorter and a longer run... the more slow and steady runs you do the better...Try the C25K+ podcasts too... they can be useful as an aid to stamina and strength! Then head over to Bridge to 10K.. a slow and structured build up to 10K.. but not necessarily getting you faster:) My happy pace for 5K is 35 mins... but I have no desire to speed up :)

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Great - thanks all for the advice will give it a try.

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Interval training. Look it up.

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Have you read the guide to post C25K running? healthunlocked.com/couchto5...…….what-next it contains links to speeding up. The important thing is not to try to beat your pb on every run. 75-80% of your running time should be at an easy pace, to continue to build stamina and strength.

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can you squeeze in 2 or 3 more runs per week? I started waking up 45 minutes earlier and do a 5k run every day now. it is life changing.

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