Pacing for 5km's

[Lucyintheskywith]

I'm considering using the c25k app again. ..as well as going to local running club Monday 30min training sessions.

I've got used to slower long runs eg 10km and HM that now I'm back to 5km that's shorter n quicker... I'm literally to pot .. its either that or try pyramids intervals sessions from audiofuel podcasts again ?

Today's awful 5km was 53min.. normally i average 42min but my best time was 36min.

Just looking for tips n advice..to help.

Thankyou x

[Tasha99 Marathon]

80% of your runs should be very slow. 20% speed or tempo. That’s the perfect ratio apparently. Maybe try some intervals. I’m quite the same. A few days ago I tried 2k fast. Then a few days later, 2 miles fast. Just trying to get some pace back. I can go at a decent pace but nowhere what I could a couple of months back. 5x800m with 200m walk back to the start is good. Or 3x 1 mile with static breaks in between. Or 3 miles, 2 miles, 1 mile with breaks.

4 slow runs a week and one pacey 👍🏽

[linda9389 Administrator Marathon]

I agree with Tasha - intervals are a great way to discover different paces. I used to be one pace, every run. Trying speed intervals was a revelation. I quite like the guided runs on the Nike Run Club app - it's free! There are various interval based runs to choose from and with someone doing the timing and encouraging you on, it makes a big difference.

[Lucyintheskywith in reply to linda9389]

I shall have a look x

[RunBrianRun Half Marathon]

I get fast by doing intervals. It’s my speed drug. So build one into your weekly regime and I guarantee you’ll get faster, and quite quickly too. Good luck

[Lucyintheskywith in reply to RunBrianRun]

Cheers