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Best ways to improve 5k pace?

6 replies

PrancingPony · 10/01/2012 06:14

Dp has asked me to enter a duathlon relay with him in the spring and I'll be running the 5k leg.

I can do 5k in 29 minutes at the moment so around a 10 min mile pace I guess. I would love to do it in 27 minutes but can't see where to make up the speed. When I do 29 minutes I feel like I'm pushing as fast as my short little legs will go

I run 3 times a week at the moment, 4/5 miles sat & sun @ 10 min mile pace and 2 miles once during the week a bit quicker.

Thanks for any advice.

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ibbydibby · 10/01/2012 06:49

Have you got a parkrun nearby? (parkrun is a series of free weekly 5k races around the country). See here. I find that racing against other people is a way of improving my speed over that distance.

Also how about some short bursts of faster running when you are training? ie don't try to run the whole distance at a faster pace, but aim to run from (for example) one lamppost to the next faster than you would normally.

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Sleepwhenidie · 10/01/2012 16:08

I think ibby's tip on speed sessions is good, you will probably also get lots of great advice from the friendly runners (and racers) united thread if you post there

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PrancingPony · 10/01/2012 22:20

Thanks Ibby will definitely have a look at park run because I do find that running with other people spurs me on a lot.

Thanks for the thread suggestion too Sleep, I will be brave and say hello in there. Always a bit nervous about gate crashing established threads but the running lot seem nice and friendly, must be the exercise endorphins

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PrancingPony · 10/01/2012 22:26

Ooh am all excited now, found a park run close by, signing up asap!

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thomasjack · 27/04/2012 08:04

I suggest you to start running with short and little steps that will burn less calories and by this you would never tired quickly. After run for 2 mile increase speed with the steps and take long steps. Take bottle of water and juice. Drink it during running. These help to keep maintain energy at a certain point while running.