Why aren't I running a quicker 5k?

[Bbq1]

Just completed my third Consolidation Run so I've run a few 5k's now. I am feeling frustrated though because I am not be completing the 5k any quicker. I feel stronger and faster in myself and my stamina is there, however I am running WAY in excess of 30 minutes every run to complete the 5km as I can't stop running until I've completed it. My personal goal at the moment is to bring my 5k down to 30 minutes or at least close to it. How long before i speed up even though I feel I run at a decent pace? That's the issue really. I feel faster than ever, I am faster than I've ever been and I've been running for months now. Why aren't I nearing 30 minutes? It's a bit disappointing. Any tips or advice greatly appreciated.

[SueAppleRun Graduate]

Oh dear, try not to compare yourself to anything other than what you were, a year ago we barely managed 3 minute runs now we can plod on for ages

Our first 5k took 52 minutes and we were immensely proud

Speed takes time

You don’t say how long 5k takes you but i bet it’s faster than anyone sitting on the couch not running

[Bbq1 Graduate in reply to SueAppleRun]

Thanks for your really supportive reply

Takes maybe 40, 45 mins. I suppose I need to stop getting hung up on time. I know it will come. You're so right - not so long ago just running a minute i felt like I'd collapse, now, I can run for almost an hour. We'll need to be proud and thanks for reminding mr just how far I and all.of us have come.

[SueAppleRun Graduate in reply to Bbq1]

😀 our speed over the year has gone from 11 something a k to 8 something a k and even a few at 7 something it just takes time and cooler weather but without realising it we are all a bit faster than we were

[Tasha99 Graduate]

It can take months and years to improve time, certainly not a few runs. Try bridging to 10k and doing hill runs. It took me 5 months after graduation to get sub 30 and I was at 34 minutes to start. You need to go further, slower, to build up the 5k pace.

[Hidden]

Too impatient!! You are only a recent graduate and as Tasha99 says, training and building stamina takes time. The more Ks you do the more conditioned your body will become and you will be able to ask more of it. See it as a long term investment

[Flattttt Graduate]

I read the post of a guy on here who dropped a number of minutes off his 5K time simply by running in zone two for nine months. He literally did nothing else changed nothing else. I forget the time drop but it was notable.

Some people point out interval runs as helpful.

Let me repeat that so it doesn’t get lost in my verbosity/thoroughness:

Some people point out interval runs as helpful.

Also:

I’m overweight, I’m convinced it’s going to be fairly slow going until I drop the weight. I can’t expect these little ankles and calves etc. to move my somewhat heft frame too fast can I? Or maybe I can..who knows. I guess I’m in the acceptance phase.

I’m using the zone two trick, and I think I’ll add a little interval running in a month or two, once I’m well consolidated. I want to be careful about that, I don’t want to have any injuries. I’m feeling a little cautious about running too fast all at once.!

Come to think of it, another thing — I run faster in a group. I have what’s probably a pretty normal response in that I want to run as fast as the person in front of me!

It’s not a feeling of concern that I’ll be left behind, nothing like that. My actual in-the-moment desire is that I want to stay with them, I suppose it’s some sort of genetic response. But I definitely run faster in a group!

[Bbq1 Graduate in reply to Flattttt]

Hi

Think I might look into interval training and fartlek further along. I don't think I'm a group runner, I like just thinking and listening to music when I'm running but I see how other people could encourage you along.

[Tasha99 Graduate in reply to Flattttt]

I’ve knocked 2 minutes off my 5k time doing 80/20 running. It’s the best!

[John_W Graduate]

So Bbq1 ... What are doing to bring your time down? To increase your pace? What does your running week look like?

[Bbq1 Graduate in reply to John_W]

Hi

Running 3 times a week for 45 mins each run. I've reflected today and think I got too tied up on times rather than just enjoying my Running and remembering how far I've come in such a relatively short time. I think it may be linked to not having a programme to follow after C25k. With that, there's 9 weeks or more of visible, physical progress, lots of encouraging words from your trainer then nothing, so I'm going to look for another programme to follow soon.

[John_W Graduate in reply to Bbq1]

OK, a couple of things.

There's often an improvement in pace from Week 1 of C25K through to Week 9. And for some people after that, they continue to get quicker until they plateau - very common. But not for everyone.

Also, if you do the same thing, week in, week out, then you're not going to improve in any form of exercise - you're simply maintaining a performance level. Whether that's piano, weightlifting or running. In order to get quicker, then most of the time (theres more than 1 way to skin a cat) you need to run quicker than you do currently - but not for 45 mins. I mean interval sessions, i.e. short bursts of speed followed by slow jogs. Think W1R1 but a combo of sprints and jogs instead of jogs/walks.

Why not try the 3 excellent supplementary C25K+ podcasts: Speed, Stamina and Stepping Stones? I highly recommend them.

Also, have a look at IannodaTruffe 's excellent Consolidation FAQ in the Pinned Posts and consider joining in the latest Consolidation Club post (same guy!).

[Bbq1 Graduate in reply to John_W]

Thank you. That's great advice. I never really considered that before. Also, i need new routes as I have been running more or less the same route for months. New scenery and terrain will be a help and I'll definitely look at the podcast you recommend.

[Oldgirlruns Graduate]

I wouldn’t get too hung up on this Bbq1 . I graduated a year ago and still can’t do 5k in 30 minutes. My normal is around 48 or 49 minutes. I hope it will come down one day but as long as I’m running I can live with the pace! I’m sure you’ll there eventually and in the meantime, enjoy your running!

[Bbq1 Graduate in reply to Oldgirlruns]

Thanks Oldgirlruns

That's great advice. I think I was overthinking the time thing. The main thing is as you say, that fact that we're running and enjoying it and how far we have come.

[IannodaTruffe Mentor]

So do you run as fast as possible on every run to try to beat your 5k time?

ROOKIE RUNNER MISTAKE NUMBER ONE

To build speed, you need strength, stamina and a solid aerobic base and the best way to do that is to spend 80% of your running time at a pace at which you can comfortably hold a clear ungasping conversation, which equate to approximately 75% of your maximum heart rate.......the ideal zone.

In the remainder of your running, 20% you need to push hard using intervals or fartlek, but you are still a very, very new graduate and that is best left until you get more miles on your legs, which will also boost your speed in time.

My all time pb came three years after graduation and was about two minutes faster than my first parkrun which I did just after graduation.

Relax, enjoy nice gentle runs and in time you will be faster.........probably.

[Bbq1 Graduate in reply to IannodaTruffe]

Thank you. Great solid advice. I'll just continue to consolidate and enjoy my Running again. I'll relax on time and remember how far I've come and how proud I am, as we all on here should be.

[TortoiseRegretsHare Graduate]

Definitely agree - don't get hung up on speed. I graduated the start of June. I am following a Garmin training programme which is basically intervals plus one longer, slow run a week. Supposedly I'll be running 5km in 30 minutes by October, but I don't really mind if I'm not. It's just useful to have some kind of structure. I'm around 35 - 37 minutes at the moment, which is fine (though in this heat I'm 40 minutes plus - have to go really slowly or I think I'd melt in a puddle).

[Rocky1122 Graduate]

The motivational bloke on the Nike run club app talked about the story of your run and the distance is just how far you are through the story and the time is just how long you read for. There is so much more from your runs than just numbers.......the mental well being, the satisfaction, the stronger core...whatever it is for you then rejoice in that and don’t get hung up on numbers

[Bbq1 Graduate in reply to Rocky1122]

Thank you so much, that's a brilliant quote and is very motivational. Well I had cancer 9 years ago followed by chemo and 4 abdominal operations in the space of four years so it's almost a miracle that i am running so much. Mental satisfaction and feeling stronger and healthier than ever are the draw for me. I started for weight loss (which is working) but surprisingly, just feeling so much better , fit and well trumps it all. I am going to remember that and put times as such on the backburner.

[Speedy60 Graduate]

You're doing fantastically well! You might find this useful:

mensrunninguk.co.uk/top-fea...

[Bbq1 Graduate in reply to Speedy60]

Thanks. Will have a read.