Lowering my times
So I successfully completed c25k and then took a break for summer and came back a couple of weeks ago and have been back to running 5k for a few weeks but I haven't noticed any improvement to my times which seem to be stuck around 32minutes (granted there's an annoying hill at the beginning of my route which I feel helps my training if not my times). I'm not sure what the best way to improve them is from here. A few training programs I looked at suggested doing 5/7 days of training at 5k distances or less at current or relaxed pace before starting a more rigorous regimen but the prevailing wisdom here seems to suggest a 3/7 day regimen is better long term so I'm conflicted.
I have competing desires to:
- Finish a 5k faster before moving on
- Move up to a 10k (and eventually a half-marathon but not in a rush)
- Finish a 5k without getting as winded
Any advice would be much appreciated!
Posted Oct 22, 2017, 11:46 PM UTC
Increasing your weekly distance will increase your 5k time. Even if your long runs are at your slow (to you) 11 min/mile pace your 5k time should increase. Increase your distance by no more than 10% a week. This will get you ready for a 10k race as well.
You can also look into doing speed work such as intervals or fartleks.
You can also run up that annoying hill, walk down it, run up the hill again, repeat... to build up your strength.
You have lots of options and you probably should do a mixture if you are really serious. It will be hard work, but you can do it!
The fine people at r/running might have better ideas and a specific plan you can follow.