Getting the time down on 5k

[K44ldo]

Hi guys... Looking for advice on getting my time down 🙄 Been a graduate for 3 months now and still my 5k time is usually between 33-34 mins 😬 Still trying for 3 a week but with work commitments I’m not always able to get the 3 in! I’m not getting down at my times as I’m happy enough that I can run 5k, just looking for any tips from u fine bunch to see if I can shave some time off 🎽

[telford_mike Graduate]

Probably not what you want to hear, but one way to do it is to build stamina by running further than 5k. I didn’t really begin to improve my 5k times until I did a 10k plan. After that my 5k times tumbled.

[Tasha99 Graduate in reply to telford_mike]

Same

[Decker]

As you get more miles on your legs and longer distances it will come. It took me quite some time to build to sub 30 times, but it happened eventually. Interval training and hills pay in dividends later on too for increasing speed. For now maybe just let yourself get more miles on and increase slowly. 🙂

[cheekychipmunks Graduate]

Yep, agree with the other replies. My 5k times are very very slowly improving as my distance is increasing. For me, leg strength is definitely the issue - the mind and breathing are willing, my legs say no thanks - and that can only improve by logging more running miles. 👍🏃‍♀️

Good luck. 😀

[Tasha99 Graduate]

Run further and hillier. That’s what did it for me.

[Beccym Graduate]

As you run more your time will come down.

Try not to go off to fast at beginning as you will run out of puff better to have spurt at end.

Dreaded hills and running with others park run is great.

[K44ldo Graduate in reply to Beccym]

Think that could certainly b an issue for me! I’m always much quicker on my first 2 kms!!

[Hidden]

To increase your speed, you need to increase your speed if that makes sense so legs must go 'round' quicker or stride has to get longer; Try some fartlek training (easiest to google it I think, lots of info out there); you can play around with it, don't have to do it every time you go out. But hey, don't worry about it, you're certainly going quicker than the couch!

[UnfitNoMore Graduate]

Are you running all your runs at the same pace?

[K44ldo Graduate in reply to UnfitNoMore]

Yeah pretty much!! Always quicker in the first 2 but then fall away a wee bit!

[UnfitNoMore Graduate in reply to K44ldo]

Ok... slow down to speed up! This may also help with your schedule.

Take a run on your day off work, go longer... 5.5k... run it slow!

Leave one run at 5k... run it comfortable.

Take the other run down to 2 or 3k. Run it fartlek, or tempo (just above your comfortable pace) or intervals say 6x400m with a 2 minute recovery to start off (run these fast)

Extend the long run weekly to give yourself a bigger “tank”. The speed day will combine with the long run and make your comfortable 5k pace go up.... then maybe once a month, run the 5k faster, go for that PB.

[hobsonr]

33 - 34 minutes is good, if you are running for 5k then that is a marvellous achievement. I run 5k every lunch time around the 29/30 minute mark and when I do park run it is about 30 minutes. I am gradually chipping off seconds but it will come. It's all about patience. You'll do it.

[IannodaTruffe Mentor]

I think that you might find this guide to post C25K running helpful healthunlocked.com/couchto5...

It explains that you should be spending 70-80% of your running time at an easy conversational pace, not trying to beat your pb on every run.

Slow running builds stamina, but I agree with all the others that to increase your 5k time you need to run further.

The more you run the faster you will likely become.