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Tips to speed up 5k run

  • 15-03-2013 2:08pm
    #1
    frash
    Registered Users, Registered Users 2 Posts: 2,594 ✭✭✭


    Went for a 5km run (jog really but there's no jogging forum :)) the other night - the first one in a very long time.

    Was able to keep jogging for the 5.45km route but it took me 44 mins which I know is very slow.

    What's my best approach to speed this up?
    1. keep with that distance & try to increase the speed gradually
    2. go a shorter distance but faster and then gradually increase distance
    3. keep this distance / pace but try to throw in the odd sprint


    Thanks for reading.


Comments

  • #2
    drquirky
    Closed Accounts Posts: 1,866 ✭✭✭drquirky


    frash wrote: »
    Went for a 5km run (jog really but there's no jogging forum :)) the other night - the first one in a very long time.

    Was able to keep jogging for the 5.45km route but it took me 44 mins which I know is very slow.

    What's my best approach to speed this up?
    1. keep with that distance & try to increase the speed gradually
    2. go a shorter distance but faster and then gradually increase distance
    3. keep this distance / pace but try to throw in the odd sprint


    Thanks for reading.


    Hey tbh at this point in your running the main thing that will increase your speed is just putting in consistent training. I can say with certainty if you do 4 runs a week- you will improve over this distance(and fairly rapidly) I would't yet worry about speedwork or anything like that- literally just put in the miles and good things will come! Good luck!


  • #3
    walshb
    Registered Users, Registered Users 2 Posts: 57,372 ✭✭✭✭walshb


    I would suggest doing the route at a steady-brisk walk a few times and time yourself. You will probaly be 50-55 mins. Build up some fluidity and get the legs and muscles used to the bit of action. Then attack it with the jog/run, because 44 mins seems very slow. If you are jogging this without stopping, as you mentioned, then the motion and action must be very heavy and laboured. That could be damaging on your legs and overall body/joints.


  • #4
    frash
    Registered Users, Registered Users 2 Posts: 2,594 ✭✭✭frash


    walshb wrote: »
    I would suggest doing the route at a steady-brisk walk a few times and time yourself. You will probaly be 50-55 mins. Build up some fluidity and get the legs and muscles used to the bit of action. Then attack it with the jog/run, because 44 mins seems very slow. If you are jogging this without stopping, as you mentioned, then the motion and action must be very heavy and laboured. That could be damaging on your legs and overall body/joints.

    Thanks for the replies so far....

    I'm just back from a lunchtime walk of 4.6km
    My average pace on that was 10.49 min/km.
    This compares to 8.15 min/km on the jog so yeah the jog is quite slow which is why I want to work on speeding it up.

    I'm also carrying a couple of extra stone which isn't helping :(


  • #5
    walshb
    Registered Users, Registered Users 2 Posts: 57,372 ✭✭✭✭walshb


    frash wrote: »
    Thanks for the replies so far....

    I'm just back from a lunchtime walk of 4.6km
    My average pace on that was 10.49 min/km.
    This compares to 8.15 min/km on the jog so yeah the jog is quite slow which is why I want to work on speeding it up.

    I'm also carrying a couple of extra stone which isn't helping :(

    Well, if you are overweight then the pounding and heavy contact won't be doing you any good. The walking will loosen you up, relax the muscles, strengthen the legs and muscles and then you should find that the jog/run won't be as hard/heavy on the body. Of course, extra weight being shifted will help you so much more. Best of luck!

    BTW, that walk pace seems fairly decent. Not too fast, but not strolling either!


  • #6
    randomCluster
    Registered Users, Registered Users 2 Posts: 109 ✭✭randomCluster


    Running is as much mental as physical, so look at the positives. You've got the motivation - without that you can't do anything. Next you need to develop your patience and consistency. Like the other posters say - start with the brisk walk, build it up, and keep at it. Personally, I'd say don't worry too much about speed at this stage, just build up your stamina first.


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  • #7
    huskerdu
    Registered Users, Registered Users 2 Posts: 1,932 ✭✭✭huskerdu


    randomCluster wrote: »
    Running is as much mental as physical, so look at the positives. You've got the motivation - without that you can't do anything. Next you need to develop your patience and consistency. Like the other posters say - start with the brisk walk, build it up, and keep at it. Personally, I'd say don't worry too much about speed at this stage, just build up your stamina first.

    +1. Put in the work, build up your stamina and speed will come.


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