Train to be faster at 5k or train for 10k?

CantWait2Be

Not sure if this board is for currently pg or not so if so please point me to the right place.

I have never really been a runner but recently did a couch to 5k program. I can almost jog a whole 5k but am quite slow. I train on a treadmill using a 5k app. I'm not sure how to increase my speed so that I am pacing myself well and not totally struggling. I would like to get to a pace of 10min mile. I'm also contemplating training for a 10k but nt sure if it makes sense to do that or work on speed first. Looking for some guidance here and perhaps an app that helps me work on a faster 5k. Please help me figure out my next step. Tia

KateVA

I would suggest working on your 5k time first, then adding miles.

I was in a similiar situation about 18 mos ago - I worked out all the time but wasn't a runner, couldn't run a mile without stopping. My friend signed me up for a 5k in March, I started training in January and ran it in about 34 minutes. Slow but such an amazing feeling of accomplishment. I've been running ever since and have gotten my 5k time under 27 minutes. Currently I am trying to get it under 25 minutes and using Crossfit Endurance. Basically its two interval runs per week and one longer run.  Its helping. For you I might suggest something like this:

Tues - 4-8 x 400m runs, resting 2-3 minutes in between

Thurs - 1 mile run at a 10 minute mile pace (your goal). Start with just one, then build up to 3 1 mile runs with a 3 minute rest in between. My BIL who is a professional triathlete recommended this plan for me. He says work up to 5 1 mile runs but I've stuck with 3. 

Sat or Sun - 3-4 mile jog at a pace you can maintain. In time, ideally this becomes the 10 minute mile pace and you increase your thursday pace to 9:30 miles etc 

Arnegard

I frequent this board but I am not PG, so welcome.

I think it depends on which goal you would prefer to acheive first.  I want to get a 10 min/mile pace on a 5k race but that has not been a priority since I have not ran a 5k in the past 2 summers.  I know I CAN do it on the treadmill, I just like the longer races personally.  I completed 2 halfs, 2 10K's and an 8k this year (May-Oct).

 

JaysonandKristin

Arnegard:

I frequent this board but I am not PG, so welcome.

I think it depends on which goal you would prefer to acheive first.  I want to get a 10 min/mile pace on a 5k race but that has not been a priority since I have not ran a 5k in the past 2 summers.  I know I CAN do it on the treadmill, I just like the longer races personally.  I completed 2 halfs, 2 10K's and an 8k this year (May-Oct).

 

ITA.  It sounds like you want to achieve a faster running pace.  If that's the case, stick with your shorter distances and work on pacing.  Google search it.  There are plenty of resources on the web.  Good luck to you!!

CantWait2Be

Thanks for the suggestions. Okay what pace do I set the treadmill at to be 10 min mile? For example I usually jog at 4.2 speed. Tia

ras26

A 10 minute mile is 6.0 mph on the treadmill. I would work up to it though, or do intervals until you are comfortable running at that pace.

ajetter

ras26:

A 10 minute mile is 6.0 mph on the treadmill. I would work up to it though, or do intervals until you are comfortable running at that pace.

This.  If you want to work up to it, you could try starting at maybe week 3 of C25K, with a faster speed and get used to it that way.

Another way that I worked on increasing my speed, was to start at say 4.2 mph, and increase that speed by .2 every 2 minutes over the course of 10 minutes, then drop back down to something like 4.3 or 4.4.  Repeat the increasing over the next 10 minutes, then drop back down to 4.4 or 4.5.  Repeat the increasing again until you hit the 30 minute mark.

I did this when trying to increase my speed.  I'd do the same speeds for a week, and then the next week increase my starting speed by .1 or .2 mph.  So say this week you start out jogging with 4.2 as your base pace, next week you could start with your base pace at 4.3 or 4.4.

I would do the interval training twice a week, and then just run how ever felt best once a week (for a total of 3 runs a week).  Good luck increasing your pace!  Running became much more fun for me once I got faster. 

CantWait2Be

Thanks so much for the suggestions. I hope it becomes more fun for me. Right now one of my nonmotivators is that it takes more time than I'd like cuz I'm slow. I do my training after the kids are in bed and often talk myself out of it cuz I don't want to spend so much time before I relax, or I have other things to do.

blondiemama09

I was also in a similiar position only about 6 months ago. I gradually got faster (I am holding steady at a 10min/mile, but haven't really tried faster yet), and gradually added more distance.

What I did was ran about 4 times per week. One of those times would be a HIIT workout. Every week will get easier for you. 

Right now I only run about 3 times per week, and I haven't done a HIIT workout in awhile. So basically, I'm just holding steady at my time/distance right now. I know what worked for me for getting faster and running longer, so I'll be sure to do those steps again when I am up for it!

blondiemama09

KateVA:

Tues - 4-8 x 400m runs, resting 2-3 minutes in between

Thurs - 1 mile run at a 10 minute mile pace (your goal). Start with just one, then build up to 3 1 mile runs with a 3 minute rest in between. My BIL who is a professional triathlete recommended this plan for me. He says work up to 5 1 mile runs but I've stuck with 3. 

Sat or Sun - 3-4 mile jog at a pace you can maintain. In time, ideally this becomes the 10 minute mile pace and you increase your thursday pace to 9:30 miles etc 

-When you say 4-8 x 400m runs ... do you mean sprinting a 400m (I run on the treadmill, so this might be 7.5-8 for me for what I could handle right now), resting for 3 minutes (or walking at like a 3.8 or something?), then repeat another 3-7 times?

-& then w/ Thursdays plans ... I can already comfortably run 3ish miles at a 10 min. pace. Would I just run a straight 3 miles, or would I: run 1 mile, rest for 3 minutes, run another mile, rest 3 min, run 1 more mile, rest for 3 minutes (so ultimately this is 36 minutes total). 

 

.... I already run 2-3 miles about 2 times per week and try to get a HIIT run in for the 3rd day. I was just running .10, sprinting .10 (for 2 miles).... but I think the 4-8 x 400m sounds good too, to change something up. 

KateVA

Sorry just saw this!

Yes, you are correct about Tuesday. Go at a pace that is challenging (you should be out of breath when you finish - assuming you aren't pregnant(didn't check your siggy!)) but that you can maintain each time. So for me, my 400's are around 1:40 secs.  There shouldn't be a big range between the repetitions, maybe 2-3 seconds. So aim for 2 min each to start.

Thursday - if you can already run 3 consecutive 10 minute miles, then attempt 1 9 minute mile, rest 3, run another 9 minute mile, rest, then a 3rd if you can. At first, two 9 minute miles will probably be enough

The plan has been working for me!

 

blondiemama09

KateVA:

Sorry just saw this!

Yes, you are correct about Tuesday. Go at a pace that is challenging (you should be out of breath when you finish - assuming you aren't pregnant(didn't check your siggy!)) but that you can maintain each time. So for me, my 400's are around 1:40 secs.  There shouldn't be a big range between the repetitions, maybe 2-3 seconds. So aim for 2 min each to start.

Thursday - if you can already run 3 consecutive 10 minute miles, then attempt 1 9 minute mile, rest 3, run another 9 minute mile, rest, then a 3rd if you can. At first, two 9 minute miles will probably be enough

The plan has been working for me!

 

 

What is your pace (if you run on a treadmill) for the 400m, if you don't mind me asking? 

Also, how do you find running 3 times per week to be? Enough? Not enough? 

I was running 4 times per week in the summer (I run w/ my sister then, b/c otherwise she is working most of the school year crazy hours!), but otherwise it's just 3ish times per week. Sometimes I only get in 2, but I'd love to get a solid 3 in, at least. I just wondered if you think the 3 w/ this schedule helped you or if you thought you should add more/take off less (if you needed).

KateVA

I run outside but 1:40 400 meters is about a 7:20 mile.  If you run a 10 minute mile (6mph) then maybe try an 8 minute pace (7.5 I think) which should make 400 m take 2 minutes

 I find 3 days a week to be plenty. I crossfit 4-5 days a week in the mornings, rest one day and run 3 days.   Running more than 3 days a week seems to stress my joints.  But plenty of people run 5-6 days a week without issue.  Two schools of thought - more volume, less intensity vs less volume more intensity. I just prefer the latter! It works for me