Can I ever get any faster?

[Brimful]

I run jog Parkrun every week and will try and get a mid-week run done of 3-5k too.

My fastest 5k is 31.10 but I'm running an average of 34.30 at the moment.

I'm very short, mid-30s, BMI 24 and wondered if I'm naturally not built to be any faster? But I see kids at Parkrun smashing it and think I'm making excuses!

After Googling for advice I'm more confused.

Please, be brutal - do I need to do a lot more running in the week? Longer distances or shorter but faster?!

My absolute dream is a sub-30 5k.

Help!

Well done 👍 that is so awesome taking minutes off a run in a week. Stick with the speedwork, I do mine with a club every Monday (easier with company I find) and I've gone from a fairly respectable 27 min 5k to a 22, and from a 53 min 10k to a 48 min and I'm in my 40's. It's definitely the interval training and sprints that do the job....keep on keeping on and you will amaze yourself

Wow OP, that's amazing!!! Hope you're feeling proud of yourself. And make sure you enjoy those massive gains while you can - you've taken more off your PB in a week than I have in two years; and chances are I'll never knock two full minutes off again!!

@Brimful, that’s amazing! So chuffed for you!

Fabulous, you are inspiring me to run in the week!!!!

Bloody hell i was thinking the same earlier but my time is 40 mins and I am struggling so much to get it down 😓id love to be in your trainers!

@anothernamejeeves I started the year with 40 min. I’m now on 34 min. Didn’t even try to be faster, I just sort of got used to it.

Ok...thanks to this thread I am off out for a run !

Interval training will help you increase your pace.

Thanks everyone! The thread has really helped, knowing it's about training and effort and not just natural ability has unlocked a bit more confidence in me, that must be part of it too.

I love the idea of a running diary, I'm going to do that, thanks Shooby.

CalmConfident, hope you have a great run!

Have you got Strava? That would be more useful (and provide more feedback) than a diary.

I love Strava. You can add a comment to remind yourself how you found it and why.

I use Runkeeper. But I think keeping a written diary really appeals to me, the Runkeeper is fine for approx. data/times but doesn't give me the 'why' as such!

Thank you @Brimful I had a fab run. Crisp and frosty

I'm so envious of your run scenery! Wow! Well done, they say one winter runs are worth two summer runs.

I'll try for an 8k tomorrow!

It is right next to a dual carriageway :)

Hope you enjoy the 8k tomorrow! The good part was the muddy bits were frozen so my trainers stayed clean

I read something recently (about breaking the 60 min 10k), that suggested one of each long, easy and fast. I am trying to stick to that. Sunday is my long slow run did 15k in 100 mins on sunday...

Everyone running tomorrow??

Of course! Did 5mi Monday, 11 Thursday, park run for me tomorrow!

Yup!

I’m at work 😢

I think I got a PB, not sure, but I did sprint 2 out of 3 laps this time.

Visited a new parkrun this morning, felt good awaiting results!

32.20, pleased with that as there were hills at the end :)

Steady Parkrun for me this morning as was on pacing duty. 24 mins, and really enjoyed it. Always very lovely to push people to their own goals