Inconsistent times for a 5k run ??

[Shoreham_nick]

Hi hope someone can help me out here

I’ve been doing 3 5k runs every week since the beginning of the year, this was after successfully completing the 9 week C25k program

My speed has been improving slowly but I do seem to get quite erratic times, my current PB is just over 26m but my last run was 27:45 probably 1.5 mins slower

I do swap around my route and have to fit runs around a busy schedule so there is quite a bit a variance there

Can anyone tell me if this is a common occurrence and what tips can someone give to get a constant good time

It may seem obvious but factors that I may ave here is possibly drinking the night before (in moderation) eating or not eating before a run, time between eating and running, running a simple loop or straight line and back compared with in and out of cul-de-sacs

I’ve probably answered my own question but if people can share their thoughts particularly if they have fluctuations in their times it would be very much appreciated

[AnnieW55]

unless everything is exactly the same then inconsistencies will appear. But you’re dealing with the human body here (I assume😀) and bodies kind of do their own thing from time to time.I don’t understand the need for consistent times. Different types of runs are much more interesting say, a 5k speed, a longer run, a stamina run using the c25k+ podcasts occasionally will keep things fresh. And using different routes if you can, hills, flats, trails all help keep it fresh.

[Oldfloss Administrator Graduate]

Shake the runs up... do some short faster bursts of runs...but more importantly, slow and long runs... those are the ones that build the stamina, the speed and the distance up..long slow and steady.... building the legs up, so that when you want speed.. its there... just waiting!

My Sunday runs are often an hour or more... the shorter runs seem like strolls in the park after that.. and they are speedier too

[UnfitNoMore Graduate]

They’re good times in year one.

You can almost certainly go faster. Running the same run every time will slowly advance your average time, but the day 10 weeks ago you hit the start line 100% will make the time you hit it yesterday 95% look like you’re going backwards. Vary it up... try a 5k race plan, some runs will be short and fit your schedule easier, some will be longer and need to be on days that you have more time. Or... try extending towards or to 10k... your 5k time will thank you.

Also, watch the pros... we know when a world record attempt is coming because they don’t go for a PB every time... realistically a 5000m runner may try to peak every 6 weeks, 10k guys maybe 8-10, upnto marathon twice a year tops. The only events we the fans may see a world record set every meet are the sprints. Target a day and train to it... other runs are just training.

[IannodaTruffe Mentor]

If you read the guide to post C25K running healthunlocked.com/couchto5... you will get advice that 80% of your running should be at easy conversational pace, leaving only 20% of your time trying to beat your 5k PBs.

Restedness, hydration, fuelling, mental state, weather and temperature, time of the month, time of life............the list of potential run changing influences is endless. Professionals work at controlling as many as possible. Most recreational runners just head out without a thought to how the preceding 24hrs may impact their runs.

To build your stamina, slow down and just try to beat your pb once a month. In other words, a bit of structure may help.