How to improve my 5K pace

G-Money

I'm finishing Week 7 of Couch to 5K today and I'm currently doing the 25 minute jogs and I'm covering about 3.01k in the 25 minutes. That seems pretty slow and I'm thinking about doing the Jingle Bells 5K and from looking at the list of times from the Rathfarnham 5K at the weekend, at my current pace I'd come in close to last.

I've two weeks left of Couch to 5K but I think even though I will be able to do the 30 minute jogs, I'll still be someway off covering 5K in that time.

How do I increase my speed without getting injured? If I do that race in December, I really don't want to be last.

RayCun

There were plenty of people last year finishing in closer to 40 minutes, so I wouldn't worry about being last. There are about twice as many people doing the Jingle bells, with more variation in times

When you finish the couch to 5k programme, you could continue doing 3 runs a week
- one easy run of about 5k distance
- one slower run, building up a little longer, to help your endurance
- one shorter run that includes faster intervals/strides/fartlek elements

huskerdu

On top of Rays good advice, can I say that you need to focus on your personal goals.

I was 10th from last at the Firhouse 10k, but it was a PB, so I didn't care. I was delighted.

Also, the encouragement I got from stewards, people walking home who finished 20 minutes earlier and the race announcer as I approached the finish line was great.

I'm sure they were the same for the 10 people behind me.

It doesn't matter that you are slower than some, you are out there putting one foot in front of the other, and improving all the time, and everyone respects that.

Aimman

You'll also find that in a race, you will usully run a bit faster then your training pace, because of the excitement / adrenaline / Crowd support etc, so you'd even surprise yourself on the day.

Stick to your program first, get that done first before worrying about the speed.

poconnor16

Hi Grandmaster,

how has it all been going? I'm just intersted (nosy ) as I followed the C25K and found it fantastic. I too believe that I am THE slowest runner in the world, but was pleasently suprised yesterday when I completed the Cork mini marathon (4 miles) in 41 mins. Yey! And I even over took some other runners (non competitive ) on my way!
While training on C25K I never over did it on the pace, so picked up no injuries and enjoyed it. I guess my pace has very gradually built up over time and I'm not as slow as I think.

Congratulations on becoming a runner. And always remember that when you are out there on your run, there may be someone behind you, running for 60 secs, walking for 90 secs, out of breath and thinking to themselves 'jeez, I wish I could run like that guy...'

Keep on inspiring others.;)

cwgatling

Even if you're last you've still got 1 up on everyone who's still in bed Finish out the C25k anyway and I'd guess that you'll see some improvement, even between now and then. Add in another 2 months of training before the Jingle Bells race and you will have no trouble at all.

RoyMcC

The C25k, once completed, is a great platform for further progress. I wish it had been around when I started out (maybe I just didn't look) because I'd have improved much quicker and less painfully.

Grandmaster you'll find that, with the same sensible and incremental approach, that both your speed and endurance will improve without you having to force the issue.

Rob!

Well ya gotta start somewhere and the fact that you're attempting to run the 5k to begin with is an achievement in itself. I wouldn't worry OP - you seem to have the right mindset and that's half the battle. Some good running shoes and a solid training routine will have you cruising to the finish....and with a decent time too.

Like others have said - you usually run better on the day anyways - just make sure to not deviate from your planned pace too much.

And best of luck with it!

G-Money

Cheers.

I went out on Couch to 5K this evening and I ran (jogged tbh) a little faster today. It wasn't so much intentional but I wanted to cover a little more distance in the same amount of time as on Saturday. On Saturday I covered 3.04k in 25 minutes and today I covered 3.2k in the same amount of time. So not a huge improvement, but an improvement none the less. I found it a bit tougher today but I was a bit tired today and it was warmer than on Saturday morning so I guess that explains it.

My pace today was 12:31 min/mile. I think Haile's marathon world record is safe for another while

maria74

Hey, I finished c25k in July and have slowly started upping my distance. I did Rathfarnham 5K on Sun and finished 37mins. Keep thinking 4 months ago I probably could not have walked that! Was funny also met a few girls who were hanging around the back of the starting point (so obvious we were al new and nervous) and we had all done c25k!
Well done on getting this far. Before you know it you will be doing 5k! I am still slow but am much faster than I was 4 months ago. And I bet you feel great! Think of how great you felt when you did the 20 min run...well when you do 30 mins that feeling comes back...and then when you do 5k there it is again.
Worry about distance when you get to 30 mins. Thats what I did and now I have run 1 hour and I got 5 miles done. So next I would like to increase the distance I cover in an hour.
You are doing great and see you in Dec in Phoenix Park!

Cabaal

Your pace will come with time don't worry about it, it took me about about 6 months to reach a 26min 5km but with that and other runs under my belt I did a half marathon in 1hour 56min two weeks ago.

Personally I found my times for a 5km run did not really increase until I started the half marathon training plan, once I did that it finally allowed me to do a 5km in under 30min

JosDel

grandmaster wrote: »

I'm finishing Week 7 of Couch to 5K today and I'm currently doing the 25 minute jogs and I'm covering about 3.01k in the 25 minutes. That seems pretty slow and I'm thinking about doing the Jingle Bells 5K and from looking at the list of times from the Rathfarnham 5K at the weekend, at my current pace I'd come in close to last.

I've two weeks left of Couch to 5K but I think even though I will be able to do the 30 minute jogs, I'll still be someway off covering 5K in that time.

How do I increase my speed without getting injured? If I do that race in December, I really don't want to be last.

Hi GM

Your 5k will improve in time if you put in the correct training, At the moment your only goal should completing your 1st race and finishing it, This will give you a target for your next race where you can start increasing your long runs and start working on your speed...

I am 12 months running this Friday and have got my 5k time from 31 minutes down to 25:40, You can achieve your goals if you put in the time and pain.

G-Money

So I'm beginning Week 8 of Couch to 5K tonight with Week 9 to follow within the next week or two, after which the programme will be complete.

I've heard about the Bridge to 10K programme and I was wondering if that would be worthwhile moving onto once I complete Couch to 5K, especially seeing I have that 5K race at the start of December?

If so, should I rest for a week or two before starting it?

RayCun

grandmaster wrote: »

If so, should I rest for a week or two before starting it?

Compare your last week of couch to 5k with the first week of the next plan, and if there's a big jump in intensity you could build in a couple of intermediate weeks between plans. But there's no need for a rest week.

Mr Slow

grandmaster wrote: »

I'm finishing Week 7 of Couch to 5K today and I'm currently doing the 25 minute jogs and I'm covering about 3.01k in the 25 minutes. That seems pretty slow and I'm thinking about doing the Jingle Bells 5K and from looking at the list of times from the Rathfarnham 5K at the weekend, at my current pace I'd come in close to last.
If I do that race in December, I really don't want to be last.

You wouldn't be last, page down on the results, my wife ran it in 30 mins and there were over a hundred people behind her.

One of the main things I love about running is that it's not elitist, it doesn't matter whether you're 5th or last, people involved in the race and on the sidelines respect and admire that when the world is having a lie in or lounging on the couch watching Sunday morning rubbish on TV, you're out there slogging for your own pb. People cheer harder for those at the back of the pack because they know how hard you're working, how tough you're finding it and how proud of yourself you'll be when you cross that finish line.
Everyone starts somewhere, some advance quicker than others but we all improve and when we do we turn to cheer on those coming behind.

G-Money

Thanks for the tips so far.

I'm just back in the door from completing the first day of Week 8 on Couch to 5K which was 28 minute jog with no walking breaks. I have to admit it felt quite a bit tougher today than the 25 minute jog felt on Monday, even though I was going slightly slower today. On Monday I did 3.2K in 25 minutes and today did 3.4K in 28 minutes, which probably isn't a great improvement but at least it's a bit more of a distance.

Not sure why it seemed tougher today and that was even before I did the extra 3 minutes that are added onto the programme this week. I managed to complete it though and feel fine. I just wish I had that feeling I've had before where towards the end I've got loads of energy and just want to keep going.

I could have kept going today, I wasn't exhausted or anything, but I was definitely just on autopilot and going through the motions. Legs felt heavy and I had not much speed.

Does that happen anyone else?

RayCun

Some runs are just harder than others, some days you just have to knuckle down and get it done.

huskerdu

RayCun wrote: »

Some runs are just harder than others, some days you just have to knuckle down and get it done.

+1. It happens to everyone.
Congratulate yourself for completing your run even though it was tough.

G-Money

Yeah, it was just as I was approaching the 25 min mark and seen I'd only done about 3K that I was thinking that 5K race in December seemed a lot more daunting now!

RayCun

It's 8/9 weeks away. How much have you improved in the last 8/9 weeks?

G-Money

RayCun wrote: »

It's 8/9 weeks away. How much have you improved in the last 8/9 weeks?

Massively. When I started, I found jogging for 90 seconds very hard.

RayCun

There you are then - stick with your three runs a week and the 5k will be no bother.

G-Money

Is there anywhere to park near Donore Harriers on race day?