how to run a faster 5k and 10 k

kala85

trying to train for a 5k for a triathlon, but my time isnt improving and currently remains at 40 mins approx.. looking for training advice on how to run a faster 5k and eventually 10k for the olympic triathlon. currently doing all my training in the gym. what kind of stretching should i also be doing. if i could run the 5k in 30 mins is what i would like.

dory

What I found helps in interval training. I run at 9.5 for 3 minutes, then 11.5 (km) for 2 minutes, then back to 9.5. When my fitness was better I ran faster.
Then, depending on how you feel you can do 4 mins, then one minute. Or 2.5/2.5, or two minutes slow, 3 fast.
I always make out in my head how fast I need to be going to make a certain time.
Also depends on how often you're doing this. I try to do a 5km run 3-4 times a week.

onemorechance

http://www.halhigdon.com/10ktraining/10knovice.htm

average_runner

If your running on threadmill, get off it and go outside. You improve alot more with interval training and just nice long runs.

RayCun

How long are you running, how many runs do you do a week, and at what distance? What other exercise do you do?

HardyEustace

If you're training for a faster tri 5k time then do as many brick sessions (run off the bike) as possible. Will make an enormous difference on the day.

kala85

running in the gym as i can keep a track on the speed im doing and to prevent me getting injury and shin splints by running on the concrete.im running about 2 to 3 times a week and this would be my weakest discipline in the tri.

Mick Rice

Can only speak on the running side...

I'd also advise you get out into the fresh air and run outside - at least some of the time. It's often hard to find a softer surface than concrete, but with a little imagination and or searching it's usually possible. Set yourself free.

Try to find company to run with, it makes huge difference.

Slowly, slowly increase your weekly milage, when and how it suits you best.

Good Luck.

myflipflops

average_runner wrote: »

If your running on threadmill, get off it and go outside. You improve alot more with interval training and just nice long runs.

Mick Rice wrote: »

I'd also advise you get out into the fresh air and run outside - at least some of the time. It's often hard to find a softer surface than concrete, but with a little imagination and or searching it's usually possible.
.

These two points. Running in a gym environment on a treadmill will in no way replicate running outside. It's very easy to measure speed and distance. Go to your nearest track and time yourself or mark out a mile loop on grass and time that.

As an example, I went on a 5k run last night with 3 others. By far the fittest is an avid gym member who was running outside for the first time in months. 2 of us covered the 5k in 30 minutes. The gym guy was 5 mins behind and struggling badly. It's a major difference

InTheTrees

When I moved from treadmill to outside it felt like I was flying. It can feel a little strange at first, you can vary your speed without having to press a button. And the scenery is zipping by rather than static.

I bought a gps. A Garmin 305. It gives you the same stats you'd get from the treadmill, speed, pace, distance etc etc. It'll also map your run on google earth.

kala85

Sorry to Bump an old thread. Looking at hallingdon - 10k intermediate training plan. I can currently run 10k in 48 mins. Has anybody done this plan and did their running times improve..
http://www.halhigdon.com/10ktraining/10kinter.htm

ultrapercy

40 min for 5k isnt running. Its not even that fast a walk, if you were late for something. Im not trying to be mean but if you are healthy and a fairly normal weight (less than 5 stone overweight) you should be running faster. The amount of people that I have seen in gyms doing nothing who think they are training amounts to about 75% of gym membership Id say. As someone else said, get outside to run and review and restructure what your doing in the gym. Id say your wasting a lot of time at the minute,

bart simpson

well done on the last 18 months, you have gone from 5K in 40 min to 10k in 48 min

id say a few on here would be able to help your more but it would be good to provide more info so they know how to help you.
age
sex
weight
Height
current training(weekly milage)
recent race results
injuries
etc

rom

bart simpson wrote: »

well done on the last 18 months, you have gone from 5K in 40 min to 10k in 48 min

id say a few on here would be able to help your more but it would be good to provide more info so they know how to help you.
age
sex
weight
Height
current training(weekly milage)
recent race results
injuries
etc

Also would be nice to share what you think worked for you to get your from that stage to this stage now as it may be beneficial to others. What kind of weekly miles, sessions, races did you do during that time.