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Help me plan for my next 5K?
Hi All,
I ran my first 5K in the beginning of April. Then, I took several weeks off from running and focused on strength training and other forms of cardio (biking and circuit training). I was feeling burned out from running...but I do love it and now I want to get back into it.
There is a good local 5K happening on May 19 (approximately 3 weeks away). In my last 5K, I finished in 30:01. I ran the first 2 miles at a 9:30 pace, but then had to walk/run the last mile. I would love to cut that down by at least 1 minute for my next 5K and finish sub-30. The training plans I have seen suggest needing 12 weeks to achieve a sub-30 5K.
Is this goal possible to achieve in the next 3 weeks? How would you go about getting faster? I've heard about speedwork, so if you know about that could you give me some specific suggestions since I am short on time?
Thanks in advance!
Re: Help me plan for my next 5K?
We just got a new Runner's World and it had an article on how to break 30/25/20. I didn't actually read the article, but I am sure it will be on their site in a couple of days.
I don't think your problem as much a speed problem as it is an endurance problem. If you had to run/walk the last mile I would keep adding distance so you can make it through the last mile.
What is your current training plan?
Thanks for both of your replies! I am getting back into running after taking a break and focusing on other forms of cardio and strength training.
I will plan to run 3-4 days a week, building up to a point where I can comfortably run 3.5 to 4 miles. I like the suggestions of mixing up shorter faster runs with a longer endurance run. I will try to have two short runs (1.5-2 miles) at a fast pace and another 1 or 2 runs that are longer but slower (4 miles - ish).
What do you think?
Thank you for your help!