I'm fairly new to running, having run now for about 14 months with a 2 month break somewhere in the middle!

Last year I trained to run a 5K. With an all out effort I managed to run it in 26:24 with about 2 months of training. I then ran another with a fair effort at 28:30. Those runs were in August and Spetember of 2007. (The all out effort left me feeling pretty faint so I decided to approach the later run with less enthusiasm!)

Recently I did the sport relief 3 mile run and recorded a time of 22:30! BUT... not one of use thought that it was actually 3 miles! More like 2.5 ish.

For the past month or so I've had my sights set on running a 5K personal best in the summer. Since I ran 26:24 last year I would really like to get under 25 minutes this year. I have 7 weeks.

I would like to know - What's the best way to train in the next 7 weeks to improve enough to achieve this?

At the moment I train 3 times per week (5k) and sometimes one long, slow (12k) run on the weekend. I manage 5K anywhere between 26:10 and 28:30 when I run hard in training. Of my 3 5k runs, one is run hard, the others moderate.

I will have 3 goes at the same race this summer, in June, July and August. So please give me your suggestions, and if I use them I'll report back here and ultimately let you guys know what time I got! If it doesn't go well the first time, I'll have a month to improve before the next...

i would suggest...

- shortening your long run and make an effort to do it every week...

- doing a speedwork session

so in a week maybe do:

1 x 8k
2 x 5k
1 x 5k (fartlek) or 1 x 3k (tempo)

good luck !

I would also suggest doing some speedwork in place of one of your 5km runs.

It might also be worth checking out this program on the Runner's World site.

Thanks Grant. I thought maybe just repeating 5ks often maybe wasn't the best way to go. I'll try what you've suggested.

Thanks

Also thanks to revenged, I meant to say I'm going to try what he suggested. I'll try it for the next 7 weeks and let you know if I got under 25 mins! Thanks.

OK

So for the past few weeks I've been basically doing what revenged said. But my long run has been 10k.

Monday 5k tempo
Wednesday 5k tempo
Friday 3k fast or 5k fartlek (alternating)
Saturday / Sunday 10k long run.

With the fartlek, I have to say that I don't do that much fast running, I can manage maybe 4 to 5 bursts between 100-200 meters.

I did train every week apart from one when I managed only one 5k run, feeling under the weather and not enough sleep.

In my 5k runs I've been getting around 26:30 to 28 minutes. For my 10k runs I've been getting more like 52 minutes. Although it feels like I run slower on the 10k run, it seems to take me 2.5k to warm up and get into the swing of things. Does this mean I should maybe warm up 2.5k before my race??

My race is on Tuesday. I'm thinking of doing a slow 3k tomorrow morning (Monday). Any advice?

Thanks.

I always seem to take longer to get into a Sunday morning run - I don't warm up any longer than usual, though, I just take it easier in the first part of the run. If your racing, it might be different - the buzz of the event might help you get off to a good start.

Personally, I wouldn't run the day before the race, especially if I'm going for a good time.

Well, for my first race I got 28:11, slower than last year. However it was a better "quality" run. ie I wasn't killing myself to get that time

I have the same race in 4 weeks time. Any tips on how I can speed up in such a short time?

Congrats for keeping up running and following the advice! I think you have prepared very well for the race and I'd be very surprised if you didn't finish it in under 25mins.

You can run the day before a race but make sure it is an easy run. I am not sure about warm up, it is not something I really do. Maybe someone else could suggest a good warm up? What I do a small jog for about 500 meters and do a couple of stretches. To be honest though, you normally you have to wait about 5-10 minutes at the race line for it to start so doing more is often a bit pointless in my opinion. What you do is up to you, I'm hardly an expert.

One thing I'd suggest for the race is that you run fast in the first half of the 5k. When you are running 10k it is best to run the second half faster than the first half but when you are running 5k (as it is much shorter) it is best to run the first half faster. This might be the reason why you are running faster for the 10k than the 5k. If you plan on running the first half of the race faster you need to be careful. It can be hard to do, particularly if you are new. A lot of people do it very wrong and sprint at the start to try and keep up with the fastest runners - it is the worst thing to do and never works! What you need to do is hold up right at the start of the race when everyone is sprinting - I think it is better to push yourslef to run quicker after about 500 meters when your legs are warmed up.

I think you have a good plan with starting with 5k. If you want to carry on with running long term it is better to do it this way. It is what I'm doing now (although I'm not sure I'd manage it this month as I've had a week off ). Let us know how you do on tuesday!

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Hi athomson, First time I've seen this thread and I'd have loved to have offered my thoughts earlier. Sounds like you're sticking to your training well which is great... though the nature of the runs I feel could be improved a little perhaps.

Two things that sticks out to me like a sore thumb is that within your regime there doesn't appear to be any training done at your goal pace - i.e. the speed that you intend to run for the duration of your sub 25min 5k... without training at this actual pace, I think you're body will find it hard to know what speed it should be running at come race day.

Secondly you're running 5k tempo runs, which in my opinion links a little to my last comment. You're training by running your target distance slower than your target pace - basically teaching your body to run 5k slower than you want it to on race day! Perhaps a little counter productive? I'd perhaps consider something like...

Mon - 1mi Warm Up - 3k tempo - 1mi Cool Down
Weds - 5x 1km @ Race pace (5mins per 1km) with 90secs rest between each (+ Warm up / Cool Down)
Fri - 4mi including some strides in the middle 2mi (fartlek)
S/S - 10k Long Run

Most days will be tough sessions but I'd imagine your rest days will be adequate time for recovery

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