Will I ever run 5k in less than 35 min?

[Verovero]

I have been running on and off since 2014. I used to be able to do the Parkun in 31 or 32 minutes. I now run every Saturday with my hubby and struggle to run 5k without walking, and my times fluctuate between 35 and 39 min. I also run once a week for about 25 min. What is the problem ? 🤔

[IannodaTruffe Mentor]

How much time do you spend running at an easy conversational pace?

That pace equates to approximately 75% of your maximum heart rate, which is the perfect zone to build the solid aerobic base required to run faster and further, which is why it is the pace at which elite athletes spend up to 80% of their training time.

Spend the remaining 20% of your running time using intervals or fartlek, to push hard on speedwork.

The majority of recreational runners do not spend nearly enough time at an easy pace, do not push nearly hard enough on speed work and just pootle long at a middling pace.

Running three times per week is considered optimal if you are trying to improve performance.

Just running flat out on every run is not going to build much speed.

You may find the guide to post C25K running helpful healthunlocked.com/couchto5...

[Verovero Graduate in reply to IannodaTruffe]

Thanks for the advice, no I don't push myself with fast interval running. I will try to do it as well as running 3 times a week, no excuses now that I am off work. Thanks again !

[IannodaTruffe Mentor in reply to Verovero]

Don't forget the slow running.Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

[Verovero Graduate in reply to IannodaTruffe]

That's what I keep telling my hubby! We are going too fast lol!

[Gememms Graduate]

I am exactly where you are - 35:36 is my best ever and I really don't think I can go any faster but I am still trying 3 times a week. Often a variety of runs ranging from 4- 10K is what I want to put my knees through. As Christmas eating is upon us I did 25K over last week so ready to go out now for a good push. Happy running.

[Verovero Graduate in reply to Gememms]

Thanks, good to know other runners are at my level ! Happy running and enjoy the orveresting over Christmas !

[Tasha99 Graduate]

You’re not running enough. Run 3 times a week. Make one run longer. Bridge to 10k. Make your pace lower for the longer run. Try hills or intervals for the shorter run. Don’t try for a PB every week. Slow running is better.

[Verovero Graduate in reply to Tasha99]

I know, I need to run more often to improve.