Sub 30 5k

[Jonjo12354]

After first starting c25k a few years ago i had a 2 year period were i done no exercise at all. Ive now been running for around 6 weeks so i am relatively new to the world of running. My main sport is cycling in which i have been riding 150+miles a week for around 6months now. I have never been able to run my whole life (with many start stop attempts) and building up my fitness through cycling i thought it was time to have a go at running. My first run was 2miles in about 24mins and my next was 5k in 35mins which i was very proud of just for finishing!! I am also currently well over Weight and currently on a weightloss programme having lost 31lbs with approximately 20 still to go. My first 10k came 4 weeks later in a time of 1:12 (This was after a long day at work) and my next 10k today ten days later in 1:08 while feeling good running. A few months ago i would never of dreamed of running 5k never mind 10! My 5k time is now at around 31:30-32mins and I currently run a 5k and a 10 k each week while also trying to fit in a sprint/interval session when i have the time, as well as cycling. As i am still losing weight i would like to hit a sub 30 5k over the next few months. Is there any workouts i should be doing to increase speed or what should i be doing to cut my 5k time as i have virtually no experience in running in the past! Any advice would be great thanks

[Sandraj39 Graduate]

It sounds as though you are already doing a lot and have included an intervals session to work on speed. Well done on everything you have achieved!👍🙂 I find that hills are great for building up strength (even though I am incredibly slow on them!) and this helps my overall speed. I personally don't do proper intervals but do like to use 'fartleks' to work on my speed sometimes - they are basically intervals but much more adaptable depending on how you are feeling! The term is Swedish for 'speed play' - have a Google! And good luck!