5k beyond the Couch, advise for sub 30min run

[liner33]

Having just completed my Couch to 5k I'm looking to improve and get to sub 30min pace for my first 5k run booked on 9th May

I've come up with the following plan. I did the first 10x400m today and was happy enough at 10.2kmh pace on the treadmill (Which is where I have done my running to date, but that will change as weather improves)

Any runners care to cast their eyes over and comment?

[PistonTim]

Looks massively over complex to me?

I would do three key sessions a week:

Hill repeats or kenyan hills for as long as you feel able.
400m intervals with a 400m recovery walk / jog for 5km.
Long run up to and including goal distance, getting closer towards goal pace closer to the event.


Any other training around that should be easier effort gentle leg stretchers.

ALSO although the treadmill has a purpose it doesnt really replicate running outdoors so try and get outside for running ASAP.

[Griff Boy]

That’s a very strict, day specific plan, which if done on the treadmill is fine, but as others say, the best thing you can do is get outside to run. Park runs are not on a treadmill so why train for one on it?
I find I’m a little quicker on a treadmill than outside as well, so another reason for getting out and about. Plus you’ll encounter hills and different terrain outside, which help with your training.
I’d be looking at 3 sessions a week to include one interval session, one 5km tempo run and one longer run based on time not distance (possibly 45mins ? Depends on your current ability). Intervals are fine on the treadmill, but def get outside for the others and try to have a day between them if possible for recovery. Ideally increase the distance no more than 10% per week to avoid over training.

[Moulder]

So we know the improvement you are looking for, what was your last 5k time?

[C0ffin D0dger]

Found I got quicker as I ran further. After doing a few 10kms in made a noticeable difference to my 5km time.

[jontykint]

Looks complicated that, and personally I think its hardly worth getting your kit on to only do a 400m or 800m (unless you are absolutely hammering it, but even then, I'd at least do a few intervals)

As said above, we need to know what time you are coming from.

I increased my 5k time from 30 mins down to 25mins in about 2 months by doing a 5k at 30min pace, then adding in some 25min paced intervals

1 gym circuit a week
1 stretch class a week

5 runs in 2 weeks

run 1 - 2k @ 6min/km - 1km @ 5min/km - 2k @ 6min/km

run 2 - 1k @ 6min/km - 1km @ 5min/km - 3k @ 6min/km

run 3 - 1k @ 6min/km - 2km @ 5min/km - 2k @ 6min/km

run 4 - 1k @ 6min/km - 3k @ 5min/km - 1k @ 6min/km

run 5 - 4k @ 5min/km - 1k @ 6km/min


Longer run every 2 weeks of 8km at @ 6min/km

Then back to the runs 1-5 above, and repeat until the last week before the race

4 days before the race 8k @ 6min/km


Race day - smash 5k in 25mins

It might not be recommended to do the above, I don't know, but it was just what I planned myself to do. I ride my bike a lot, so have a decent fitness level, but not really ever been a runner.

Edited by jontykint on Monday 1st April 16:48

[liner33]

I did my last 5k at 9.4 kmh so am looking to drop 4 minutes

If you read I'm not doing 400m but 400mx10 so run for 2.4mins @ 10.2 kmh and walk at 6.6kmh for 60 seconds repeat 10 times . I did this this morning and with warm up and cool down walking covered 7.2ks in 52mins

[jontykint]

Ah right, got you now.

4 mins off is do-able for sure.
I am not a coach, but I would try and up every recovery to a jog. Unless its flat-out hammering it intervals, I don't think much benefit comes from dropping your HR as much as a walk would

[sas62]

liner33 said:

I did my last 5k at 9.4 kmh so am looking to drop 4 minutes

If you read I'm not doing 400m but 400mx10 so run for 2.4mins @ 10.2 kmh and walk at 6.6kmh for 60 seconds repeat 10 times . I did this this morning and with warm up and cool down walking covered 7.2ks in 52mins

If you want to get sub 30 minutes, don't you only want to drop 2 minutes?

[liner33]

sas62 said:

liner33 said:

I did my last 5k at 9.4 kmh so am looking to drop 4 minutes

If you read I'm not doing 400m but 400mx10 so run for 2.4mins @ 10.2 kmh and walk at 6.6kmh for 60 seconds repeat 10 times . I did this this morning and with warm up and cool down walking covered 7.2ks in 52mins

If you want to get sub 30 minutes, don't you only want to drop 2 minutes?

It's more than 2 mins according to my maths but I'm aiming for a cushion

[sas62]

liner33 said:

It's more than 2 mins according to my maths but I'm aiming for a cushion

9.4 kph is 31 minutes 55 seconds?

[jayymannon]

C0ffin D0dger said:

Found I got quicker as I ran further. After doing a few 10kms in made a noticeable difference to my 5km time.

This. I found a longer slower run helped my 5km time. Even just running twice a week I did a full-on 5km run and a slower run in which I gradually increased the distance each time.

[anonymous-user]

I think you have the right idea, but as others have said, it looks a bit complicated

Don’t be afraid to adjust the plan depending on how you respond to it - there is enough in there to cause some fatigued build up

Enjoy it and go out there and smash it on the day

[liner33]

sas62 said:

liner33 said:

It's more than 2 mins according to my maths but I'm aiming for a cushion

9.4 kph is 31 minutes 55 seconds?

well it hardly matters now does it?

[sas62]

liner33 said:

sas62 said:

liner33 said:

It's more than 2 mins according to my maths but I'm aiming for a cushion

9.4 kph is 31 minutes 55 seconds?

well it hardly matters now does it?

Well for a man who specified in his training plan that he would run 2.4 minutes at 10.1 kph and then 1 minute at 6.6kph, you've become remarkably blase about whether you want to knock 2 minutes or 4 minutes off your pb.

[liner33]

Forgot PH pedantry matters .

Remember the word "cushion"

Also it's not my plan but one based off the internet, I've somewhat simplified leaving out rest days and other activities which I already do on non running days

[johnwilliams77]

PistonTim said:

Looks massively over complex to me?

I would do three key sessions a week:

Hill repeats or kenyan hills for as long as you feel able.
400m intervals with a 400m recovery walk / jog for 5km.
Long run up to and including goal distance, getting closer towards goal pace closer to the event.


Any other training around that should be easier effort gentle leg stretchers.

ALSO although the treadmill has a purpose it doesnt really replicate running outdoors so try and get outside for running ASAP.

This. Far too complex. Watch your food intake, cross train if you can (cycling). Increase time you run, if possible.

[Moulder]

Different for everyone, I have/would...

3 miles 3 times a week for the next two weeks
4 miles 3 times a week for the two after that.

If 3 to 4 miles is too big a jump, the first time(s) you do 4 miles do 3 and have a rest, then do another 1.

Easy to plan, and a consistent pace so unlikely to get injured.

Most importantly, get a pacer on the day. It may be you can actually already do sub. 30 minutes.

Where is the race? Someone on here may come along if the event doesn't have them.


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