Improving 5k time

[ichy]

A couple months ago I started running again, and to keep myself motivated I've decided to sign up for a 5k this spring. Obviously that's not too difficult to run, but I'm wondering what the best way is to improve my time? Right now I'm normally running indoors on a treadmill because it's cold outside, and I don't really like running and appreciate having a TV to distract me. Sometimes I do non-impact cardio instead (generally on an elliptical machine) because I broke my ankle this summer and it still gets rather sore if I run on it too much. If I want to lower my 3 mile/5 kilometer time am I best off just running that distance and trying to regularly up the pace, or is there some other training approach that would work better?

 

[katank]

Try intervals of various durations time/distance (faster pace for shorter intervals). This allows the volume to stay reasonable and minimize joint impact. Also play with rest intervals. In general, longer proportional rest for shorter intervals.

Also, I'd advise running outside if possible. It's pretty different. That said, a treadmill tabata or something can be a killer workout also.

 

[ichy]

katank:

Thanks for the advice. I also play in a rec indoor soccer league, so anything that improves my sprinting would be great as well. As for running outside, I'll try it once the weather gets nicer but I simply don't have the self-discipline to go running when it's cold outside. Slightly pathetic, but I know myself. I can get myself to go to the gym in winter but an outdoor run simply isn't happening.

 

[katank]

I'd recommend working shorter (800m or less) intervals then. If running a quick 800m becomes a piece of cake to you, a fast 5K won't be a problem.

 

[TechBoyJK]

When I was in high school and ran cross country, we ran 3.1 miles in competition. They never called it 5K even though thats pretty much what it was. The best I did was 3.1m in 18:30 on rather hilly terrain. I could run a near 5:00mile at that point in my life to. During practice though, some days we'd run 4 miles, some times 6-7, and once a week we did 10-12 miles.

I've been hitting the treadmill for the past few months after a long string of petty injuries that left me unmotivated and depressed. Last night I ran 3.1m on the treadmill in 23 minutes and did the last mile in 6.5 minutes. My goal is to start running some 5k's too. Right now, I'm working on running 5K and finishing it at a good pace. Once I get comfortable, I'm going to start switching it up. One night I'll do 2 miles as fast as I can, then the next day run a more casual 4-5 miles.

One of the trainers at the gym said she suggests, if trying to do some real world comparisons on the tread mill, to increase the slope of the treamill so that it feels like you are running slightly uphill. She said this helps accomodate for the unbalanced road terrain and gives you a better idea of how your treadmill time compares to what you'll do on the street.

 

[InflatableBuddha]

800m and 1000m repeats are good for the 5k distance. You can start with 4 intervals and work your way up to 6 x 800m or 5 x 1000m. Aim for roughly 1:1 recovery (e.g. if you run an 800m rep in 3 min, then take 3 min recovery between reps).

This is a tough workout, so only do it once per week. Do a medium intensity tempo run on a different day of the week, and work on increasing the duration of your weekly long run (good endurance really helps you hold a faster pace in your intervals).

Some weeks you can mix it up and run hill repeats instead of intervals.

Also keep in mind that you need hard weeks and recovery weeks (the latter where you drop your total mileage 10-15&#37. Try alternating hard weeks and easy to start - as you progress you may find you can do 2 harder weeks then a recovery week.

 

[ichy]

Thanks again to everybody for the advice. I'm not trying to be the world's greatest runner (or anything close to it), I'd simply like to be able to run a 5k in a respectable amount of time and not finish the race with people who're 20 years older than me.

 

[IceBergSLiM]

try following the training regimen on http://www.anaerobicendurance.com/

 

[eits]

is around 26 minutes a good time for a 5k?

 

[InflatableBuddha]

is around 26 minutes a good time for a 5k?

About average for men. Roughly:

Elite: under 14
Very Fast: 14-15
Fast: 15-17
Good: 18-20
Above average: 21-24
Average: 25-30 (approx)

 

[eits]

About average for men. Roughly:

Elite: under 14
Very Fast: 14-15
Fast: 15-17
Good: 18-20
Above average: 21-24
Average: 25-30 (approx)

good. i, now, have a goal...

i'm gonna try and get my time to 20 minutes. i should have it down before spring.

 

[InflatableBuddha]

good. i, now, have a goal...

i'm gonna try and get my time to 20 minutes. i should have it down before spring.

Good luck!

 

[ichy]

Follow up question:

Anyone know a good way to strengthen your ankles, because they seem to be the part that bothers me the most when I'm running. Obviously the one that I broke will probably take a while to recover 100%, but my left ankle sometimes bugs me as well. Any suggestions?

 

[PricklyPete]

Follow up question:

Anyone know a good way to strengthen your ankles, because they seem to be the part that bothers me the most when I'm running. Obviously the one that I broke will probably take a while to recover 100%, but my left ankle sometimes bugs me as well. Any suggestions?

There is some resistance training you can do to strengthen their side to side support. You can put your leg up against a wall and push inwards.

I would also recommend cross training. Do some biking and or eliptical to change the ankle motion (and possibly put less stress on it). This will help build additional support muscles. possibly doing some side step exercises..or sideways running up and down stairs. Just don't over-push yourself...listen to your ankle and adjust your exercise until your ankle has minimal complaints.

 

[InflatableBuddha]

There is some resistance training you can do to strengthen their side to side support. You can put your leg up against a wall and push inwards.

I would also recommend cross training. Do some biking and or eliptical to change the ankle motion (and possibly put less stress on it). This will help build additional support muscles. possibly doing some side step exercises..or sideways running up and down stairs. Just don't over-push yourself...listen to your ankle and adjust your exercise until your ankle has minimal complaints.

These are good recommendations.

ppatin - I'd also suggest running outside on grass, gravel and trails whenever possible. Slightly uneven surfaces force your legs and ankles to adjust, and will help strengthen them. A treadmill is a completely even surface, so unfortunately, it doesn't help your ankles.

That said, sand, mud and snow are very uneven surfaces, so they're probably a bit much for your ankles right now.

Once your ankle strengthens a bit, you can try some plyometrics. For example, I do front-back and side-side hops when I go to the gym. If you get really adventurous, you can jump up onto a slightly raised aerobics board!

 

[TechBoyJK]

A sub 14minute 5k has to be olympic caliber. right? Our best runners in high school could do it in maybe 15-16 minutes. Shaving just 30 seconds off that is a huge deal.

 

[InflatableBuddha]

A sub 14minute 5k has to be olympic caliber. right? Our best runners in high school could do it in maybe 15-16 minutes. Shaving just 30 seconds off that is a huge deal.

Pretty close: http://www.usatf.org/events/2008/OlympicTrials-TF/entry/qualifyingStandards.asp

Keep in mind though, that there's a far greater likelihood of actually making the Olympic team by running the 5000m "A" standard of 13:33 - and that is a LOT faster than 14:00. You're right - at that level, 30 seconds is a lot.

Also, it's worth noting that "5k" usually pertains to road races, which are never as fast as a 5000m on the track.

 

[ichy]

I would also recommend cross training. Do some biking and or eliptical to change the ankle motion (and possibly put less stress on it).

Thanks for the advice, I already do this part. My current goal is to go 3x per week, and since my ankle can't really handle that at this point I generally alternate between running & exercising on the elliptical machine.

 

[eits]

i've got the worst medial tibial pain syndrome (shin splints) on my left and sartorial strain on the right. i'm convinced that it's not just because i have an unstable pelvis, but because my cuboid and navicular bones on my right foot are perpetually out of place, my left soleus is too tight with adhesions, and, above all else, because i keep having to make long left-handed turns. i believe the long and frequent left-handed turns on pavement causes my left soleus to develop adhesions up on the medial side to increase stability in my turns, which pulls on my pelvic obliquity, which causes a strain in my right sartorius.