If you have a new account but are having problems posting or verifying your account, please email us on [email protected] for help. Thanks :)
Private profiles - please note that profiles marked as private will soon be public. This will facilitate moderation so mods can view users' warning histories. All of your posts across the site will appear on your profile page (including PI, RI). Groups posts will remain private except to users who have access to the same Groups as you. Thread here
Some important site news, please read here. Thanks!

5k and beyond

  • 18-11-2020 11:36am
    Registered Users Posts: 3,620 ✭✭✭ Kevhog1988
    Registered User

    Hi All,

    Im a bit of a lurker on here as never considered myself a runner but have completed the couch to 5k app in recent months and am now 18 days deep in a 5k everyday for movember challenge. I have a couple of questions that hopefully someone migth be able to help me with:

    5k times: im hovering around 31/32 mins at the moment. Is there anything i can do to get faster?. Any links to explanations on workouts for speed etc would be greatly appreciatted. im 15 stone 7 so dropping more weight would probably help?

    Longer Distance: To get from 5k to say 10k should i tag on an extra km once a week or whats the best method?.

    Supplements: should i be taking anything to help with recovery?. My diet is pretty good at the moment but i find myself snacking in the evening. With trying to run every day for 30 days should i be trying to up protein or anything to help?


  • Registered Users Posts: 14,616 ✭✭✭✭ event
    Registered User

    For supplements, not really. Dont take them just for the sake of it, only if you are deficient which is unlikely.
    Otherwise its just a waste of money.

    For speedwork, you can do repeats. Go out and run 400m x 6 times, with 90 rest in between each one. Try to run times consistent, so last one is as fast as your first

  • Registered Users Posts: 697 ✭✭✭ thejaguar
    Registered User

    I've used some of the training plans on here:

    I started out at about 26/27 minutes a couple of months ago - I'm doing the 22 minute 5k at the moment.

    I find the structure easy to follow and have definitely seen results.