what is the best way to train to bring my 30 minute 5k down to sub 27

I Run my 3rd ParkRun today and completed it in 29:51, my PB is 29:08 although that was set last November, my friend and I have a friendly rivalry with a lot of stuff and he's already gloating about his recent time of 27:21 (also run today) We're doing it again in a few weeks so I would love to shock him with a PB myself What's the best way to train for a 5k? Am I best doing 1k reps or building to up to 10k to build fitness before building speed? Any help would be appreciated

Comments

  • Both speed reps and build endurance.

    my 10k time came down nearly 3 minutes in marathon training this year.

    keep building up your long slow runs, but also do some speed work, with practise it just comes down. 

  • I guess aiming to have LSR's of up to maybe 7-8k I could build base endurance or would they have to be longer?



    SNB
  • http://www.runnersworld.co.uk/racing/time-for-a-fast-5k/9634.html

    7-8 isn't bad, and not from technical knowledge, but from my own experience I would say when you can comfortably do 10-11k then you are less afraid to give it absolutely everything in your 5k. 

    you need to be prepared to fail and have the odd time where you go way to quick and just accept sometimes it can go wrong and jog/walk in, but then you can try again the week afterimage 

  • Cheers BookTrunk I was hoping you'd notice my thread ure input of knowledge is always a great help



    Cheers



    SNB
  • I learnt from my worse failure at 5k. I ran in subzero temps in t-shirt n shorts and had an asthma attack, I learnt A wear warmer clothes, B all thst happens when you fail is you don't get a time, that's it... Shrug your shoulders and plan the next campaign image (oh and have an inhaler around if it's really awful conditions). image 

  • Crashed and burned on way to a time of 31:22 today, felt good until about 2k then everything gave in was sick twice (once during and once after finish line) got a Garmin Forerunner 310XT on the way to me so will be have better feedback about my runs from next week!



    A fellow ParkRunner did say to me 'you certainly don't look a 30+ runner' he thought I'd run much quicker which has at least cheered me up a bit!



    Ah well got a week of training to try help next week be more successful



    SNB
  • What's your training like at the moment? Eg. A typical week.



    Usually running a bit more and building a decent aerobic base will get you quite a long way before having to go into loads of hard interval sessions etc.
  • Monday-Friday 5am 2-2.5 mile jog before work around 9.5min/mile

    Monday-Thursday lunch 55 burpees (10,9,8.7 ... Etc)

    That's pretty much it tbh



    Startinh this week gonna scrub the burpees and do 5k at night 3 nights



    SNB
  • You're not likely to improve very much with 'a week of training'. I think you should leave it at least a month, and try making one or two of your runs a bit longer than 5k. If the parkrun is the longest run you usually do it's not surprising you find it hard. Why not skip parkrun for three weeks and spend that time building up to 6, 7 then 8k slowly by yourself before you have another go?

  • Woah!

    Re-think this Scottish i think. Maybe start a C25K plan? image

  • He can already run 5k Jason. But one of those 'bridge to 10k' plans might help.

  • What the 2 above say.



    If you are targeting PBs then you can't do it every week. Once a month would be a starting point.



    You also need to start including a long run every week, building it up over a couple of months until you can comfortably cover 10k +



    Also your daily runs seem to be done at 5k race pace. Slow most of them down so they are at a conversational pace.
  • Oh yeah, my bad image

    What millsy says image

  • Thanks folks il go away and aim for June to run it i see what your saying about longer runs too il be planning on building them up to hopefully 10k over the next while 

    need to sit down and plan this out

  • Stop talking and typing and train.

    I'm not feeling too sympathetic towards such a poster. They're just not doing anything to warrant improvement. They just want it.

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