Improving time for 5k

My PB for 5k is currently 31 minutes 19 seconds. I am a 67 year old man, retired but very active. I run 5k 3 times a week. Could anyone advise on tips to increase my pace. My goal is initially to get below 30 minutes. I would also like the link to apply for a graduation badge please.

[Oldfloss Administrator Graduate]

Hello and welcome...Nice to see you here with us.

This forum, is one which supports the C25K programme of getting our runners to running for 5K, or 30 minutes, in nine weeks, or however long it takes them

healthunlocked.com/couchto5...

As such, this forum does not focus or have any emphasis on speed or pace... we want our runners to get to the end of the plan injury free and having had fun. There is no emphasis on having to reach 5K in 30 minutes or less

Not sure if you have followed the programme with us, but if you pop across to Bridge to10K, there is more support on moving forward from 5K.

We advise there, after reaching 5K , consolidation, by shaking the runs up, choosing different routes and running different distances, etc.

The way to increasing our performance? My advice is as that of many of us... just run. The more you run , the more it evolves.

Strength and stamina, are essential components for moving forwards.

As we move forward, running short distances, 30 minutes and of course the lovely, relaxed longer and slower runs, ( which really impact) , we see positive results, in that, strength ,stamina distance covered and eventually, speed

We look forward to seeing you across on Bridge

PS

Link for your C25K Graduation Badge.

healthunlocked.com/couchto5...

[Jericho2332 Graduate]

That's not a bad pace, in fact for a man of 67 years I'd say it's a very good pace! My advice to anyone wanting to run faster sounds counter intuitive but it's run further. I found building from 5 to 6, 7,8,9,10k and way beyond my stamina built massively and I was able to maintain my speed over the shorter 5k runs a lot more effectively. To the point where I could maintain my 5k pace for 10k and my 5k went from sub 30 to almost sub 25 very quickly. Those paces and distances are a distant dream for me now but I will aim for them again.

Build your stamina and the speed will come.