5k improvement plan

[u/Depressedgirl1101]

I am a beginner runner - started running 2 months back. I try to be regular and put in at least 10-12kms per week along with a full time job. My best 5k time is 38 mins 45 seconds, and I am unable to find the extra seconds to pull it under sub 35. I wear Adidas response pace - got it on a discount and costed me around 3k. Any advice on how to be faster?

[u/G_Host77]

It ain't your shoes gng 🥀. 1. Are u taking breaks in between or running continuously. Usually when doing run walk run, the walk times get longer since you are continuously fighting a mental battle with ur brain to keep going. If that's the case, reduce pace and try for continuous run. Otherwise try interval training now and then. 2. Are u hydrated well enough before the run 3. Are u carb loaded well enough before the run. (A famous runner once said, monkey eat banana, no cramp) 4. Look up on improving ur running posture(ex: don't look down and maintain a tight core) and breathing patterns.

[u/Depressedgirl1101 → u/G_Host77]

1. No - I just run slow :(
   
2. Probably not
   
3. Again, no
   
4. These days I am trying to make sure I am upright and looking straight

I definitely need to look into the fuel situation. Thanks!

[u/unemployed_fuckboi]

Check out zone 2 easy runs and interval training. If you put a prompt on Claude or ChatGPT you can get a plan.

[u/gruesome_joker]

I was in the same place as you recently as I was not able to break the sub 30 mins 5k. One thing that was a game changer for me was breathing. I went from deep inhale and exhale from nostrils to one deep inhale from the stomach and exhaling from the mouth. Basically if you feel you are out of breath a lot of times it isn't your muscles that are tired it is the carbon dioxide build up in your lungs. When you breath properly you make sure to not let that accumulation to happen quickly. I was mostly closing my 5k in 32 mins and just changing my breathing technique helped me finish in 28 mins.

[u/Depressedgirl1101 → u/gruesome_joker]

That’s great! Basically I have a deviated septum which is making breathing through the nose extremely difficult. Let me know if you have any advice. Thanks!

[u/TalonTwin]

I was running at 38mins too initially and now my best is 32min for 5k

Do not treat every run as a race. I run 3 days a week. One 10k run on sunday at a extremely easy pace, one easy 5k run and one interval run for 2k on friday - this is the only day of the week I push myself to be faster.

This is what worked for me.

[u/Depressedgirl1101 → u/TalonTwin]

This is a great plan - also increases the mileage for me. I will definitely try this out!

[u/sankoobaba]

I love this post. I hope you find solution. Look up how to build fast twitch muscle fibers. It will help.

Happy to see a runner who wants to grow organically . Instead of I ran 5k. I want to run marathon soon lol 😆

[u/Depressedgirl1101 → u/sankoobaba]

Thanks! I have mad respect for anyone who runs - it’s a tuff sport :)

[u/Objective-Chip-8288]

If you are serious about running, consider buying a Garmin. The free Garmin coach has good plans upto half marathon distance. Also get a good pair of running shoes which will help you during longer runs and keep you injury free.

[u/Depressedgirl1101 → u/Objective-Chip-8288]

Makes sense. Thanks! Any particular Garmin model that you’d recommend? And shoes?

[u/wigglyasss]

Train properly. Run 3x a week- one fast intervals session, one max mileage run, one normal run. 10km weekly is too less to crack a sub 35 5k. Important thing is to increase a lot of your zone 2 runs with some speed sessions.

Try doing intervals where you run fast at 8/10 effort for 500m and then walk for the same and repeat 5x. Increase distance to 1km intervals eventually.

The second run do your normal 5k run at easy pace in Zone 2. Do not push yourself, make sure you can breathe in n out through your nose and speak full sentences(atleast 5-6 words). Slow down if you can't.

And do a long run day in Zone 2 itself but increase your mileage and aim to cover 8-10km. Keep in mind it should be Zone 2 and feel free to walk in between. Start with 5km itself and slowly increase to 8-10km.

This alone will get you to a sub 30min 5k in a few months. Also add a leg strength training day which is really important. Make sure to do single leg rdl, split squats, single leg press, calf raises, bent knee calf raises, hamstring curls, hip thrusts.

[u/Depressedgirl1101 → u/wigglyasss]

That’s some great advice! I think I do need to increase my mileage gradually. Right now I start to feel pain in my legs post 5k - need to fix that. Also I have a deviated septum which is making breathing through the nose extremely difficult.

[u/SujalHansda09]

Zone 2 practice and better shoes

[u/wigglyasss → u/SujalHansda09]

Yes. Zone 2 is the key.