5k PB at 49 - tips or training plans?

[teawamutu]

I've been running for several years. My PB was 27.17, a couple of years ago. I'd love to think that I could achieve one more PB but I'm currently hovering around the 28.30/29 mark.

Any recommendations for good training plans, advice for menopausal running etc gratefully received...

I'd like to know this too, I'm similar times to you. I never practice enough then moan about my parkrun time being rubbish 😳. In totally half arsed about my running.

Know what you mean. I've settled into a bit of a plateau - two easy 25 mins runs in the week, and parkrun on a Saturday. I want to get faster and stronger but limited time and energy and don't know where to start.

I don't really have any kind of official training plan, but I'm in my mid 40s and I have got my Parkrun time down to sub 24 by running for longer when I do train. Most often 8.5-9 km twice a week with a 5-6 km one thrown in for good measure. I've also done a few 10k races. Has really made a difference, as when I do Parkrun it feels like no effort at all.

Do one or more of the following:

• run further on one of your runs
• throw in an extra run each week
• run faster, try some intervals or a tempo sandwich (warm up, fast middle, cool down)

Good luck!

I'm 49 and ran a 5km PB this year of 19mins.
If you have 3 days of running a week I would do:
one long run of 75-90mins a week at a very slow pace (zone 2 heart rate).
A run with hill reps- warm up run to hill, hard run up the hill, jog/walk back down...build up number of reps, jog home.
Or one fartlek run of mostly zone 2 but with lamp-post sprints...need an area with lampposts or trees or similar. Warm up, hard run between object, jog to next object, run hard etc.
Plus Parkrun. Save the all out effort for Parkrun otherwise you'll risk injury, fatigue etc.

Things like strength training will be beneficial, cross training with some swimming or cycling will all help.

Good luck!

I agree with the previous poster. You need to run longer (some can be slower), and also add some intervals or tempo stuff. I’m 48 and got a marathon PB this and hoping to break it again next year.

So I’d work up to

1x 10km run at easy pace (add 1km per week from where you are)

1 x 6-8km easy pace

1x interval session (eg run hard 1 min, v slow jog or walk 1 min and repeat. Build up your hard sections to do some runs for say 3 mins on 1.5 mins off, some 5 mins on, 2 mins off. Work up to around 30 mins total

1x tempo session which can be park run itself

I used the C25K extension runs, and found I sped up quite a bit.

There's three: a 35 minute one that does negative splits; a speed one with interval training; a stamina one where you run for 40 mins.

I like having somebody telling me what to do!

Also, this might sound stupid, but have you tried running somewhere else? I live somewhere quite hilly and my local Parkrun goes through a wood. Running on flat "easy" route helps because I can concentrate on my running rather than worrying about turning my ankle!

I use the runna app - not that I'm particularly good, as I hover around the same numbers (did do 26 minutes in lockdown) but it helps give me some structure to the training. I only do 2 runs a week though and I'm more into lifting so that will excuse my lack of progress!

Do you do any strength work? That might make a difference. Or do a bootcamp type class?

I agree with long slow runs. It is what has worked for me with hills as well. I'm not that fast, can do a parkrun in about 23 mins. But it's the long slow training that helps

Ooh OP - I'm your twin!
My pb is 27 mins 2 years ago when I was 46
Currently 28-29

I have had a lot going on this year so I've not been to enough of the twice weekly training sessions my running club have (usually something interval based but they mix it up)
Plus I'm sure peri menopause is having an impact

I'm considering giving myself a Christmas gift of a running coach for 2025 - have seen there is a lady coach near me so once I have the next 3 weeks out of the way, will have head space to give her a call

My goal is improving my fell race running - I'll never be in with the winners but I'd like to improve my hills and stamina

I'm so glad I started this thread - you're all inspiring me!

I do yoga, rather than strength training. Could do more focused workouts on that.

Thinking at the moment one long, slow run a week (have just upped one run to 6km anyway), one shorter interval sprints run, one easy run and one parkrun, plus a couple of strength building yoga sessions.

@teawamutu that sounds a good plan...and sustainable.

Just make sure you do your longer slower run slowly! Start slow and then run slower!
My 5km race pace is about 3:50 per kilometre (6:20 miles), but my long slow runs are done at 5:30 kms (9 min miles), so a huge difference. It works your endurance as well as your mental strength to run slower!

I am a new runner and much slower than you but I found my half marathon training has had a really beneficial impact on my ability to run shorter distances. So I would definitely second the advice to include some longer runs in your plans.

I've just run 7k for the first time and really surprised myself.

50 minutes, so probably overdone the slow bit, but still pretty chuffed.

Thanks for this inspiring thread which is giving me ideas for how to level up in terms of stamina and cardiovascular fitness.

I've recently been stepping up my running to a 5-7K every 2-3 days, purely because my body seems to want to do that, and the rewards in terms of wellbeing are obvious.

I'd like to set a new goal of shaving a couple of minutes off my 5-7K time, and doing my first 10K.

As the adult child and wife of two marathon runners, I'm not keen to go that far, but I would love to feel my heart and lung capacity improve.

For completing Parkrun in a good time to become a breeze would be great! My eldest recently started doing Parkrun with me and, needless to say, is much, much faster. Also wins long distance races at school. I'll probably never keep up, but I feel I could more consistently manage a better time.

The thing that made the difference for me was starting a bootcamp type class - the mix of strength and HIIT type activity had a significant impact on my parkrun times.

I've lost that a bit this year, but did manage a decent 10k on Sunday so although I've lost my raw speed, I seem to have some decent strength and stamina now.

I've never been into "the long run" - far too boring and awkward trying to find routes where you won't meet cars, off-lead dogs etc. But I know that people who do marathon training tend to get PBs at every distance.

So there are lots of things you can try - give it at least 6 weeks to see a difference, and if you do strength training, have a week off from it before your parkrun so you have "lighter" legs. Or concentrate on arms and core that week.

I was around my 5 mile PB on Sunday as well so I might try a 5 mile race soon and see if I can get a new PB. Maybe the slightly longer distances are better for me now or at least at the moment.

I know that people who do marathon training tend to get PBs at every distance

I think this is true to a point. Generally, when you first start running, upping your mileage alone will help you get faster. And your first marathon means really building your endurance base which does then result in an uptick for your speed.

In my experience it doesn't last though; you reach a point where only specific training for a distance pays off. I've done around 10 marathons over the years and tend to find that in marathon training I now lose that fast gear- eg I get so used to running at MP that I neglect the speedwork and get a bit slower over 5k.

My marathons have been getting faster and faster but my 5k has been "stuck" since 2020! I know why though; it's because I'm focusing on distance rather than doing the hard stuff (eg 400s reps) that makes me quicker. I'm now in a weird position where running 15 or more miles at 8min pace genuinely feels easier than trying to run a sub 21 5k!

I agree with this. I’ve focussed on running further for several year's, and my marathon time has improved significantly but my 5k time has not. But greater distances do really help early on - if the furthest you run is 5k, it will feel much harder than if the furthest you run is 10k so 5k feels short and easy by comparison