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Dropping 5K time from 25 to 20mins

  • 06-01-2016 1:43am
    #1
    phelimb
    Registered Users, Registered Users 2 Posts: 142 ✭✭


    Hi all,
    at best I would say I'm a casual runner or maybe just a jogger but I want to set a goal for this year to drop my 5K time.
    I only started any kind of running last year and my best 5K time in a race was 25:27 - I managed 24:45 on a training run. But I would like to get closer to the 2omin mark.
    My "training" last year was just to go out and run 5K every week or so and turn up for the odd 5K/4M race and see how I got on but I'd like to make a bit more of an effort this year.
    I don't have access to a gym or track or anything fancy and can probably only dedicate two or at most three evenings a week to go out for a 5K run.
    So what would be best:
    1) forget about it and just go out and enjoy the 25min runs
    2) alternate fast/slow/fast per k on my 5K runs and slowly build it up to more faster than slower 1Ks
    3) do a fast 1K then the rest of the 5K at my normal pace for a few times then gradually do a fast 1.5 then a fast 2.0 etc...
    4) something else

    Any suggestions appreciated.....
    Cheers,
    PB


Comments

  • #2
    Chivito550
    Registered Users, Registered Users 2 Posts: 7,697 ✭✭✭Chivito550


    Stop trying to run PBs during training runs. Go longer and slower most days, and have one hard day each week, doing 1km intervals or something like that.


  • #3
    RacoonQueen
    Moderators, Sports Moderators Posts: 20,366 Mod ✭✭✭✭RacoonQueen


    I don't really understand? You want to be doing 5k runs, as training runs, in 20 minutes? What's the rationale behind setting this as a goal?
    The fastest runners on boards probably wouldn't even be doing that on their easy runs btw.


  • #4
    rom
    Registered Users, Registered Users 2 Posts: 5,148 ✭✭✭rom


    Similar question asked here http://www.boards.ie/vbulletin/showthread.php?t=2057545151

    Concepts are the same just ensure your paces are off your current PB and the PB that you want to have. mcmillan calculator will work out the recommended paces based on your current PB. Running faster than you should will not benefit your progression. Training need polarization. The sessions need to be very hard but the easy running needs to be very easy also.

    Contrary to popular believe and movie montages running hard all the time will not make someone a better runner.


  • #5
    ArtieFufkin
    Registered Users, Registered Users 2 Posts: 178 ✭✭ArtieFufkin


    Try incorporating longer runs but in the middle of those hit a few kilometres at your target pace. But only do this once or twice a week.

    Something like this:

    3k at Easy* pace+ 2k at 4min/k pace+ 3k at Easy pace.

    Easy pace being a relaxed effort where you could easily hold a conversation with a fellow runner.

    Once you get used to running further then you can stick in a few more sessions at the faster pace.


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