Comments on: How can i reduce my 5K time by 5 minutes? http://runningfitnesstips.com/running-fitness-questions-answers/how-can-i-reduce-my-5k-time-by-5-minutes/ Running Fitness Tips to Get in Shape Wed, 23 May 2012 07:00:49 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: yo http://runningfitnesstips.com/running-fitness-questions-answers/how-can-i-reduce-my-5k-time-by-5-minutes/comment-page-1/#comment-3415 yo Thu, 02 Sep 2010 22:35:19 +0000 http://runningfitnesstips.com/running-fitness-questions-answers/how-can-i-reduce-my-5k-time-by-5-minutes/#comment-3415 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 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

]]> By: Hi http://runningfitnesstips.com/running-fitness-questions-answers/how-can-i-reduce-my-5k-time-by-5-minutes/comment-page-1/#comment-3414 Hi Wed, 01 Sep 2010 06:23:01 +0000 http://runningfitnesstips.com/running-fitness-questions-answers/how-can-i-reduce-my-5k-time-by-5-minutes/#comment-3414 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. 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.

]]> By: hot rod http://runningfitnesstips.com/running-fitness-questions-answers/how-can-i-reduce-my-5k-time-by-5-minutes/comment-page-1/#comment-3413 hot rod Sun, 29 Aug 2010 19:44:11 +0000 http://runningfitnesstips.com/running-fitness-questions-answers/how-can-i-reduce-my-5k-time-by-5-minutes/#comment-3413 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 :) 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 :)

]]> By: Apollenaire http://runningfitnesstips.com/running-fitness-questions-answers/how-can-i-reduce-my-5k-time-by-5-minutes/comment-page-1/#comment-3412 Apollenaire Fri, 27 Aug 2010 11:15:25 +0000 http://runningfitnesstips.com/running-fitness-questions-answers/how-can-i-reduce-my-5k-time-by-5-minutes/#comment-3412 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! 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!

]]> By: Bob http://runningfitnesstips.com/running-fitness-questions-answers/how-can-i-reduce-my-5k-time-by-5-minutes/comment-page-1/#comment-3411 Bob Thu, 26 Aug 2010 04:26:32 +0000 http://runningfitnesstips.com/running-fitness-questions-answers/how-can-i-reduce-my-5k-time-by-5-minutes/#comment-3411 keep running and you will get faster keep running and you will get faster

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