Help With My 5k!?

Question

I know that a 5k is a little more than 3 miles.but i ran 3 miles in 23:07.

These are my mile times.

Mile 1: 07:17

Mile 2: 08:02

Mile 3: 07:46

How can i improve my 5k?

Answer 1

how did you get worse in the mile

Answer 2

i would say just to train everyday

Answer 3

Gather some mileage over summer...  Once you get the aerobic endurance, you can fine tune your training with speed work, but there is no substitute for putting in the miles.  You need to build your base aerobic endurance to prepare you for your upcoming season.  To maximize your training this summer, you should run 6 days a week.  One day should be set aside as your long run day, where you should run 25-30% of your weekly mileage.  You should also begin incorporating some fartleks once or twice a week.  A fartlek is a run in which you vary your speed.  So say you run 3 minutes moderate then 2 minutes easy then go immediately into your next pickup which might be 4 minutes moderate and then take 2 minutes of easy jog.  The rest of your days should be filled with moderate distance or recovery days (a short easy run).

You don't have to run these miles fast, most of the runs being only conversational pace.

On the majority of my summer runs, I run without a watch.  This way I don't feel pressed for time, and I can enjoy my run.

At your level of fitness, the extra miles will make a huge difference.  Soon enough your PR right now will be your conversational training pace; it happens naturally as your body adapts.

Hope this helps.

Answer 4

I run cross country also and what works for me is if I run 4 miles daily.  Try wearing a stop watch so that you can check your mile splits.  The watch helps to show you whether you are staying consistant or whether you are slowing down each mile you run.

Good Luck!