5k training?

Question

Moving from a 3k course to a 5k course isnt too bad, just my time isnt that great. I would get around a 10.40 on the 3k, which is decent. I ran a practice 5k today and got a 27.33, not too great. I have until fall to build up my endurance, and i want to average around a 20, any tips on training etc?

thanks

Answer 1

The more you run the better you run. Just dont try to increase all in one day.Dont increase your longest run or your total weekly milage by more than 10% in any given week. Every third week or so take an easy week and cut your milage back to 75% of normal. This will allow your training to catch up with your body. After you have run for a year then you can start some speedwork on a track,but if you've been running less than that I wouldnt..You'll make your biggest gains early on just by running ,rest, nutrition.Remember speed will come but enjoyment should always be here.

Answer 2

Whoa, going from a 3k run at 10.40 to a 5k run at about 28mins is pretty bad no offence. now, im not all that great at long distance (more of a middle and sprinter) but you should just focus on hill work for the moment. and you should go for an early morning run every afternoon and morning but only for about 10mins then after about a week you should build it up to 15 and so on every week. by about august you should be running the 5k fine. hope i helped!

Answer 3

Something is not adding up.  If you can run 10:40 for 3k, you should be able to run 18:36 for 5k in a race.  27:33 would be your 5k time if you were just doing an easy jog/run.

For 5k the two most important workouts are easy runs to build and maintain your base and 800m/1000m repeats to improve VO2Max.  The 800m/1000m repeats should be run at your current 5k race pace with an equal amount of recovery between each interval.

Answer 4

run that at least 3 times a week and on the other two not including Saturday and Sunday run a 3k with a build up at the end