Best ways to improve 5k pace?

[PrancingPony]

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.

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.

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

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

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

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.

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.

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