How can i reduce my 5K time by 5 minutes?
Posted on Aug 22, 2010 with Comments 5
Question from Mary
I am in highschool. i’m not in track or cross country, i just run for fitness and fun. I want to get my time down to about 23 minutes.
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I am in highschool. i’m not in track or cross country, i just run for fitness and fun. I want to get my time down to about 23 minutes.
Visit Easy Weight Loss Management
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Filed Under: Running Fitness Q & A
keep running and you will get faster
So which is it, you want to reduce your 5K time by 5 minutes or you just run for fitness and fun? Keep running you will get there (the 23 minutes). If however you want to stop running for fitness and fun and workout to achieve a time then aside from what you are doing now to run a 28 5k (which is about a 4:30 800 meter pace) you are going to run, twice a week, 6 800 meters. Start doing them in 4:30 with a 4:30 jogging recuperation, you can do that based off your 28 minute 5k. Slowly reduce the time you run them in, keeping the rest equal to the time you are running them in. When you get to 3:40 you can run a 23 minute 5k.
Good luck!
u have to stretch all ur muscles before and after, and do a warm up and cool down this is a total of 30 minutes before and after.
For now, The farther you run, then the fastest you can run in a shorter time.
Then write down all these on paper to keep track.
If u can run 3 miles per day….1 mile in the morning before breakfast, 1 mile before lunch, and 1 mile before dinner.
So thats a total of 180 minutes of stretching, warm ups and cool downs.
Each and every day increase all your miles by 1/4, so 1.25 miles before breakfast, 1.25 miles before lunch, and 1.25 miles before dinner.
3rd day, 1.5 miles each
4th day 1.75 miles each
5th day 2 miles each.
6th day 2.25 miles
day 7 2.50 miles
day 8 2.75 miles
day 9 3 miles
day 10 3.25 miles
day 11 3.5 miles
day 12 3.75 miles
day 13 4 miles.
Run all these miles at the rate of 12 minutes per mile.
Then after the 13th day you need to run a little faster in the middle of the run to start decreasing your time.
On day 14 you should be able to get to 11 minutes and 30 seconds per mile with 4.25 miles.
SO every 2 weeks you’ll be knocking down 30 seconds from your time.
at the 4th week ur rate should be 11 minutes per mile
6th week 10 minutes and 30 seconds per mile
8th week 10 minutes per mile
10th week 9 minutes and 30 seconds per mile
12th week 9 minutes per mile
14th week 8 minutes and 30 seconds per mile
16th week 8 minutes per mile
18th week 7 minutes and 30 seconds per mile
20th week 7 minutes per mile.
You want to make it a goal to shoot for 7 minute miles, just in case.
So there u have ur 5 month schedule!
And thats 180 minutes every day of serious stretching, warm ups and cool downs.
Source(s):
ur personal trainer
Don’t just run 5km each time, do some longer runs and some short, fast runs too. There’s a special training method where you only run for about 1km but you sprint between every second lamp-post. This improves your speed for longer distances.
i know that im not in cross country but i trian with them to get into better shape and it helps…you might want to just run with them…they should let you especilly if you have an awesome coach like we do