 |
I've been jogging for about 3 months. When I first started running the 5k I did it in 39 minutes. Now my PB is 30.00 minutes. I've been trying to get under 30 minutes for a while and haven't been able to do it.
What training should I be doing to get under 30 minutes?
When running/training, instead of stopping after 5k and timing yourself - try to run 6k and see your time. When sprinters run 100m races, they run 120m, 130m and higher to prepare themselves for the race as it will be easier and faster to do.
You should do the same. Keep trying to get 30 mins for 6K and keep pushing yourself to gain this, after some time - you will run the 5k in 29mins or so.
I'm not sure if this helped.
So you have the distance down, now you need speed. As previously answered i agree that being able to run further (6K) is a good start.
To get speed you need to train your body to run at higher speeds, you do this by high intensity interval training.
To run below 30 minutes you need to be able to run more than 10km/hr (6,2 MPH) for full 30 minutes.
A typical training session could be:
Run 1k in a calm pace. After 1k, you run 400meters at higher speed 14-15 km/hr, then run calmly or walk for 600, repeat 3 times and finish off by running 1k slowly.
Alternately you can do this by time:
Run 6 minutes at slow pace, run fast for 1½-2 minutes, then run slow again. Rinse and repeat.
