ParkRun tips to increase time, want to take running seriously again.

[rgt99]

Hey everyone, 19 y/o male here, I completed couch25k last October. However, my left ankle developed some tendon issues and i had to make my fitness routine less running oriented than it used to be when i started losing weight. I took almost a month's break from running to give my ankle a chance to recover properly, and in the meantime started weight training. I've since become much fitter overall from where i was when i finished couch25k(i was 88 kg before couch25k, just under 80 when i finished, and 75kg now). I did a few parkruns before the injury, and my time was around 33-34 minutes, and just last week I managed to do 29:58, which felt amazing after a bit of a break. My legs are feeling better now, and I want to bring my time further down to around 25 minutes by the end of this year. Any tips to increase speed are appreciated, because at the moment all im really doing is running at the same pace 2-3 times a week (these are not the only workouts i do however). I was reading online that intervals are the way to go, but thought I'd ask for help from the more experienced runners of this forum too!

[Couchpotato2 Graduate]

Hi, have a look at Bridge to 10km which is the continuation from C25K. I think if you are injury free, it's good to mix the long distance, steady pace running with Fartleks (varying speeds during a run) and interval training. Hopefully someone more experienced than me will give you advice but I wanted to let you know about the follow on community.

[MarkyD Graduate]

Yes, interval training is the way forward. Try running C25K W2r1 with slow jog/sprint instead of walk/run. The objective is to find a pace where you can complete all the runs: don’t underestimate the energy required.

There is no law that says you have to run 25 minute 5km.

[AlMorr Ambassador Graduate in reply to MarkyD]

Perhaps no law but it does amaze me when I see and hear of 9 or 10 year olds running a sub 25 minute 5K. 😊 🏃

[Dave58 Graduate in reply to AlMorr]

There's an 11 year old at our parkrun who's pb is sub 20 mins!

[AlMorr Ambassador Graduate in reply to Dave58]

Amazing 🏃🏃🏃

[Tasha99 Graduate]

Hills!

[damienair Graduate]

I’m on the same mission as you. I had to stop running last year for a few months due to a back injury. All ok now thank goodness. In October and November I got back up to running a full 5K but stopped again in December. Started back again in January and after 2 weeks was back to running a full 5k. A month ago my 5K time at Parkrun was 32:58. Since then I have been doing some interval training during the week. I have managed to bring my time down to 29:38.

I have split 5K runs into segments of 5, 1 for each Km. I start by warming up for 5 mins with a light jog. Then I set my watch and set off for the first Km at a faster pace than I would normally run. Initially I set my fast pace at 6 min/Km and recovery at 7 min/km pace. I would run 1st, 3rd and 5th kilometres at 6 min/km pace and 2nd and 4th kilometres at 7 min/km pace.

Now I’m doing the very same but my fast pace is between 5 and 5:30 min per km pace and my recovery is 6 min/km. It’s working.

I run on Monday, Wednesday and Parkrun on Saturday.

I’m also going to start incorporating an easy long run and build this one up to 10K.

My aim is to get sub 28 mins by mid May.

I’ll be going for a Parkrun PB this Saturday.

Damien

[damienair Graduate]

Also check out runningfastr.com for 5K Training plans for improving your times.

[IannodaTruffe Mentor]

This guide to post C25K running may be helpful healthunlocked.com/couchto5...

You need to vary your pace and only spend 20-25% of your time pushing hard while the remainder should be at an easy conversational pace to build stamina, as elite athletes do.

[Dexy5 Graduate]

Hello, I agree with other comments that longer (slower) distances help build stamina and speed. Also on a short run try the iPhone app JogRunSprint. It’s great fun. There are probably Android alternatives.

Have fun. Try parkrun, your competitive spirit will come out too .

[RunBrianRun Graduate]

I did my first 5k after C25K in 33 minutes just over a year ago. Last weekend I did 22.28. What worked for me was 3 runs a week, one intervals, one slow longer and one faster 5k at a steady quicker pace. Every now and then my 5k would be a Parkrun so that will be flat out. I haven’t been sticking to that for the past few weeks though as I’ve been a bit lazy and just doing slower 5ks for each run. Tut tut.

[slowdave Graduate]

I used the runningfastr.com/5k-trainin... set of training plans and they took me from 30mins to under 24mins for parkrun in 4 months. Highly recommended.