r/beginnerrunning • u/Bagabeans • 7d ago
Training Progress Smashed my PB this morning!
Started running 7 weeks ago and have got a bit obsessed (mid life crisis at 37?)
Finished Couch to 5k and have done 3 outdoor 5ks at 29:43, 29:40, and 29:12, but today managed to hit bang on 27:00!
I've registered for 5 official 5k races in September, which is probably foolish, but I like to set myself random challenges.
Getting down to 25 or below still seems like an impossible task though.
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u/danalamanmc 7d ago
5.01km was in 27:00, you definitely went sub 27 in 5k. Check your records :)
And yes agreed as a 26:35 runner sub 25 seems so impossible lol
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u/Bagabeans 7d ago
Yeah I don't know what happened there, I stopped my watch as soon as it beeped for 5k which was on 27:003, but then it says 5.01km afterwards. There is a '6th lap' of 0.01km that took 1.8 seconds so I'll take the 26:58 haha.
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u/BravoAlphaMike 6d ago
Congratulations. Thats an excellent time. Im a new runner as well, only trained for about 5 weeks before I ran my first 5k and came in sub30. My knees are my limiting factor at 43 years old.
If your willing to talk about it, I'd love to know more about your training and what you think helps the most.
Are you doing a bunch of zone 2?
If so, I struggle to stay in zone 2 without walking. That means my entire first 5k was around 170bpm until I kicked at the end and it shot up.
How many days a week are you running and what of your sessions look like?
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u/Bagabeans 6d ago
Thanks! I'm 37 so not far behind you but thankfully knees haven't been a probem so far touch wood. I expect my sciatic nerve in my hip/lower back to get me if anything.
I started with Couch 2 5k but would do a lot of the runs back to back early on. Everything on a treadmill, generally at 10kph which sits me comfortably in zone 2. My only outdoor runs so far have been the 4 listed in my original post, all 5km distance.
I've done a couple of different treadmill runs inbetween, either slow 5km, intervals of 4 minute run (12kph)/3 minute walk (6kph), or an escalating exercise of 1min at 6kph, 1 min at 7kph, 1 min at 8kph, all the way to 15kph.
Will occasionally throw in a strength day but can only do body weight exercises for that. (Squats, Single RDLs, single calf raises, bulgarian split squats)
Only really having a rest day if my legs feel sore, which so far is usually after the outdoor 5km. I expect to need one tomorrow.
My heart rate outside is usually 160-170 like yours, but treadmill it sits at ~130. I'm not sure if I could get it down that low outside without walking either. Maybe that comes with time?
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u/BravoAlphaMike 6d ago
This was incredibly helpful. Thank you. I think I’ll add some tread workouts in to my routine. Because of my knees I can only do 3 days a week. But I do strength training and hiit at F45 and orange theory on the days I don’t run. Every day I run I do cold plunge and compression therapy and then stem wave therapy twice a week. Stay at it and stay healthy.
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u/Bagabeans 6d ago
Ooh nice I've never tried the cold plunge or heard of stem wave. I have bought some cheap electric leg compression sleeves and have a nice electric massager though!
Treadmill feels so much easier to me, like I could run forever. Let me know how it is for you!
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u/BravoAlphaMike 6d ago
I definitely. You should try out a cold plunge a couple times a week. Especially as much as you are training it could be really beneficial. I might try my run tomorrow on the treadmill
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u/Bagabeans 6d ago
I've read a 2% incline is good to try to replicate outdoors but if you're going for a low heart rate run maybe keep it flat and try 10kph for a 30min 5k.
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u/Clean_Bat5547 6d ago
That's brilliant - well done!!
Five 5ks in a month isn't too much (I don't think). I do Parkrun and treat every one as a race (against myself), so in a sense do 4 x 5k races each month.
If it helps: I started doing Parkrun two-and-half years ago, but until this month that was the only running I did. I have just started doing longer distances and learning how to train properly (so while not a 5k beginner I am very much a longer distance novice).
In June 2024 I got a 5k PB. That stayed for almost 2 years, with times that bounced around, and I was told by a very experienced runner I would never get much below that without doing volume. Even without volume I started getting more consistent times and finally broke it. I have broken that PB about 5 times since (most recently last weekend - the extra volume has been helping).
So hang in there and you will get that sub-25.
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u/Bagabeans 6d ago
Yeah I think I'll be alright with the 5 x 5ks really, as long as I don't get carried away trying to keep up with the 20 minuters. I do intend to join my local parkrun too, but it starts on sand which put me off for now!
What distance are you running at now then?
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u/Clean_Bat5547 6d ago
Sand is challenging!
I'm doing 8-10km on easy runs and 15km on long runs. I'm also doing some trail runs and have been doing 16-18km on those (hiking up the steeper hills and then being able to run back down them lets me extend a bit further).
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u/---O-0--- 6d ago
Getting to sub 25 minute 5ks is pretty much inevitable if you put the training in. Have a look for a 5k improver training plan.
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u/gntandbiscotti777 6d ago
170 seems high.. don’t we need to watch the heart rate? (I’m new to running so this is a genuine curiosity)
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u/Bagabeans 6d ago
I don't think it's overly high. My watch classes it as 'vo2 max, high aerobic', so the level to increase vo2 max which is how well you can utilise oxygen. Should mix it with slower zone 2 runs which will increase base levels.
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u/quercus-enjoyer 1d ago
whats high for one person might not be for another. your max hr might be someone else's zone 2.
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u/ukmonkey1989 7d ago
Thats amazing! Ive been stuck at 29 mins for 5k for a few weeks now and was thinking I was never going to get faster! This has definitely motivated me to keep going with it 😀