Improving 5k Time

Maximus Alexander

Hi all, I'm running the Jingle Bells 5k on December 6th and I'm looking to improve my time ahead of it. Problem is, I'm not sure how to go about it.

I've been running on and off over the last couple of years for my own benefit, but this will be my first actual organised event. I usually get out two or three times a week for a 30-45 minute run.

I can run the distance no problem, but my time is pretty abysmal. I'm slow. I'd say if I ran it tomorrow I'd do it in about 26 minutes. I'd be pretty happy if I could get that down to about 22 minutes for my first formal outing - does that sound achievable in two months?

I've had a poke around online but most of the stuff I could find relating to 5k training was geared towards people just trying to run the distance for the first time, so any advice would be much appreciated.

colossus-x

"Two or Three times a week" isn't enough. Aim for 4 at least.

However that doesn't mean do the same style of run every day.

You could intermingle your regular runs with faster but shorter runs. In other words you need to practice running faster. On some of your practice days simply run faster and exhaust yourself earlier finishing up after say 20 minutes.

On other days try HIIT. Look it up but that means running slowly and then rapidly for say a minute or two and back slow again. Repeat that cycle of slow fast slow fast for 20 minutes or however long you can.

Then do your regular run on other days. So that's 3 varying styles that will prevent you from getting bored of doing the same run all the time and I'm sure your time will pick up before long.

chrislad

I'm probably going to this one I finish marathon training.

http://www.halhigdon.com/training/50935/5K-Advanced-Training-Program

RayCun

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