How to improve on 5k running time?

[Trex100]

I followed the couch to 5k running program and went from a beginner to being able to run continously for 30 mins (achieving about 5.4km). How should I train next to improve my speed for the 5k? Just keep running 5k 3 times a week? Alternate between running 7k slow and 2k fast?

I considered trying to work up to running 10km and then potentially a half marathon but as I'm fairly underweight anyway and I'd rather use that time to get into other hobbies (jack of all trades rather than master of one sport), I think I just want to get faster at running 5km. Has anyone got any tried and tested methods?

I liked seeing myself improve through each week of the 9 week program so don't want to necessarily stagnate at just the output I got from the final run (5.4km in 30 mins running).

Work on your leg strength - do squats, lunges etc. Use weights if possible but bodyweight is fine.

Do interval/HIIT training to improve your overall fitness - e.g. alternating jogging and sprints, burpees, squat jumps, mountain climbers, push ups, skipping with a rope etc. etc. Google for programmes/ideas. I do 20 seconds on 10 seconds off continuously for 8 rounds of each conditioning/strength exercise and 20 seconds sprint/1 minute jog.

Do hill work.

As you said in the OP, mix up distances and pace each week - e.g. run a fast 2k, a 7k at a moderate pace and a 5k with jog/sprint intervals.

You need to incorporate interval sessions into your training. Running the same distance at the same speed every session will do very little do improve your times. There are heaps of variations out there but some of the sessions I use are:

• 5 x 800m
• Pyramid eg 400, 600, 800, 1200, 800, 600, 400m
• 4 x 1000m

Be warned - they really hurt!

Could you join a club that do speed work? These sessions really improve times. Tricky at the moment!
Set yourself some interval work- "fartlek"- it means play with speed.
Pick a point- maybe a tree/ road junction, and go as fast as you can to that point. Then a steady section, then push it again.
It's good fun!

Parkrun is good for recording progress.

The only thing that really helped my speed was losing weight.

I dunno. I went from being able to do 5k in 30 mins to 27 mins quite easily, then every 10 sec interval below that felt impossible to achieve. Eventually did one in 25 mins but saw no possibility of further improvement and beasted myself just doing that, so slowly lost interest in running! (Was already on verge of underweight so no weight to lose, and this was a decade ago...) Maybe running much longer distances would help but I didn't have the time/patience....

I had to run further to then be able to run faster. Once I was running 10k comfortably my 5k time improved without any extra effort

You need to do a mixture of runs- some longer at a much slower pace than usual others intervals /sprints/hills

Yes, it's just about a mix of sessions - you need some longer distances run at slower pace, some intervals and speed sessions ('you need to train faster to race faster'). My 5k pace wasn't going anywhere and then I started doing 10k once a week and my pace overall has improved.
But I noticed you want to do other things too - and not for it to be all about running, that sounds great, running can fit around other things well. And if you are underweight it might be hard to fuel enough so watch your weight doesn't suffer. Periods, if you have them, are one indicator. Enjoy

The only thing that really helped my speed was losing weight

The OP says she’s underweight so probably not a good idea.

My best times last summer were when I pushed myself to run longer distances during the week, then did the 5k Parkrun on a Saturday morning. If you have the endurance to run longer, you can push yourself on pace on the shorter runs. You should also mix it up though as PPs have said as you're much more likely to get injured if you just run and don't do anything else. It's a very repetitive action, so easy to get injured. I do ballet and Pilates and also normally a running development session once a week (so five exercise sessions in all). It's been tough since lockdown, because all my regular classes/sessions are cancelled so I have to try and motivate myself to do them at home, but all the necessary workouts are available on YouTube and Joe Wicks does a PT session every morning at 9am that includes jumping jacks, bear crawls, dead bugs, all kinds of stuff and it's much more fun and achievable with him yelling at you, I find!

DS and I are working on short sessions during this crisis which I hope will improve his general fitness and my 5k time. It's based around the Army Fit ap (for DS) with a few tweaks from my own knowledge

Day 1 5k jog followed by 15s hill reps. Started with 5 reps and building up adding one each session. For me (in my 50s) this is the risky session for injury so I'm being careful not to do too much too soon.
Day 2 longer easy run c. 1hour
Day 3 2k jog out and run back fast as possible
Day4 longer easy run
Day5 5k time trial
Day 6 longer easy run
Day 7 rest or bike ride

I'm also doing Yoga with Adrienne for strength and flexibility and 2/3 times per week we're doing a short body weight circuit of press ups, tricep dips, sit ups, squats, step ups, split squats and dorsal raises.

So far I'm finding the programme quite interesting and varied and manageable with the short sessions.

Time will tell if it works!

I’m not someone who makes pace gains very easily but the nearer term fixes which improved by parkrun times were intervals and strength training - squats lunges with light weights. I saw improvements in 3 weeks or so with both these.

Half marathon training always helps but is definitely a longer term investment - last year I got a half PB, followed by a 5k PB a week later and a 10k PB the week after that.

This page has training plan for sub 30 5k, then there are others for 28 mins, 26, 24 etc if you have specific times in mind.

www.runningfastr.com/5k-training-plan/sub-30-minute-5k-training-plan/

Another link from runner's world. In a word: intervals,. However, the general advise is distance before speed, so build up a base of maybe a weekly 8k long run, then include intervals on other days.

www.runnersworld.com/training/a20782988/run-a-5k-faster-with-these-five-fun-workouts/