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How to reduce my 5km time

  • 05-10-2010 4:44pm
    #1
    AntiVirus
    Registered Users, Registered Users 2 Posts: 2,395 ✭✭✭


    I'm trying to get my 5km time down to 21mins from 22mins. If I just keep running my 5km will I eventually get the time down or is there a better way to do this? I don't want to run any longer than 5kms if possible.


Comments

  • #2
    Joeyjoejoe83
    Registered Users, Registered Users 2 Posts: 183 ✭✭Joeyjoejoe83


    Try fartlek running....sounds hilarious I know but run at same pace for 4 minutes then 2 minutes at a faster pace, say 80% intensity. Keep this up for a couple of weeks for half hour session then try your 5k run,should notice big improvement, worked for me.


  • #3
    RayCun
    Registered Users, Registered Users 2 Posts: 15,704 ✭✭✭✭RayCun


    Perhaps this thread would be helpful
    How to improve my 5K pace
    or this one
    How do I improve my 8k time?
    or this one
    Sub 19 5k advice please


  • #4
    AntiVirus
    Registered Users, Registered Users 2 Posts: 2,395 ✭✭✭AntiVirus


    Joeyjoejoe83 wrote: »
    fartlek running

    :D

    Just been reading up on that, sounds perfect! I'll try that and see how it goes. Thanks! :)


  • #5
    AntiVirus
    Registered Users, Registered Users 2 Posts: 2,395 ✭✭✭AntiVirus


    RayCun wrote: »
    Perhaps this thread would be helpful
    How to improve my 5K pace
    or this one
    How do I improve my 8k time?
    or this one
    Sub 19 5k advice please

    Thanks Ray cun, I'll have a read through them. Can't believe I didn't think of searching first :o


  • #6
    Ruu_Old
    Closed Accounts Posts: 36,634 ✭✭✭✭Ruu_Old


    Joeyjoejoe83 wrote: »
    Try fartlek running....sounds hilarious I know but run at same pace for 4 minutes then 2 minutes at a faster pace, say 80% intensity. Keep this up for a couple of weeks for half hour session then try your 5k run,should notice big improvement, worked for me.

    Thanks! I gave this a go this morning and felt it really done some good.

    I made out as follows.

    15 mins easy run
    8 x 2 mins hard running, fast pace following each 2 min by 1 min easy run
    10 mins cool down run.

    I covered around 6 miles in that time.


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