I'm not a beginner runner nor an intermediate runner somewhere in the middle -- I want to run a faster 5K.

Question

I want to run a faster 5K so what should my training be like? I find that most programs online begin with walking -- which is too easy and the then the intermediate programs have you starting out running 3 or 4 miles a day --- which is too much for me. Anyone know?

My fitness level is decent. I use to be a big-time runner. My PR for a 5K is 21:08, but that was a year and a half ago and since then my running has slowed down for several reasons --- one being a big move and an episode of mono. Right now my fitness level is in the middle. I workout every other day -- 30 min on the eliptical and I run 2 miles (8 min).

Answer 1

Well, you are not a beginner. You know how to run. Your best option would probably be to run 3-4 miles 3-4 times a week. Because of your status, you can also run sprints- maybe ten 100 meter sprints a day, which can really spike your times. try to go on one or two 8-10 mile runs a month, and do a 5k or longer almost every week. Get in with a local running club, as they will know all about running in your area. You should read some running periodicals, as they contain crucial information about running. Run with a friend, because they will take your mind off running, and in to a social life. Who knows, wou may make some new friends. Try to gauge yourself off your prior 5k tmes, and try to beat them, as they are basically your meter for where you need to be. Overall, try your hardest, and only do what you can.

Answer 2

Okay... so all out walking is too easy, but running 3-4 miles a day is too hard. So do something in the middle. Walk for a mile or so at a fast pace, run a couple of miles, and then walk again. Without knowing more details or your fitness level, I can't tailor a program to you. But if you look at the beginner program and the intermediate program and just combine the two (half of one, half of the other) you should have a good start. Due to your fitness level, I'd recommend a longer base period (probably double it).

Answer 3

Do heart-rate training every other day. For each of those "every other" days alternate between these workouts:

1. Speed training (20 minutes duration): set yourself up on an elliptical, enter your age and weight, and look at the heart rate meter: it should bounce between the highest rank on cardio zone and the lowest of "above zone" (this is the name for heart rate zones on Precor Elliptical machines). For example, I am 26 so my heart rate is usually around 165.

2. Distance training (40 minutes - 1 hour duration, preferrably 1 hour) set yourself up on an elliptical, enter your age and weight, and look at the heart rate meter: it should bounce between the highest rank on the "weight loss zone" and the lowest of "cardio zone" (this is the name for heart rate zones on Precor Elliptical machines). The goal of this is to shed excess body fat, preferrably getting down to 12% or under (but not under 8% that's unhealthy). For example a 160 pound runner who kept the same leg strength and lost 20 pounds would likely run 140/160 * 7 = 6:07 estimated minute miles instead of the 7 minutes they would at 160 pounds (same power with less weight to carry). This also explains in part why tiny 130 pound-ish Kenyan runners can run 12 minute-ish 5Ks.

Once your performance in elliptical workouts stops improving, get back to running. The combination of form and heart pacing and the ellipticals will make likely you a much more efficient runner (it, in combination with good diet, knocked my 5k pace down by nearly a full minute).

You want to workout every other day, not every day, because your body needs that day in between to rebuild muscle. So, actually, running 4 days a week is good...if you are eventually training for a marathon, try 5-6 days a week but make room for more long, easy pace runs.

The other part of improving 5k time, as I mentioned before briefly, is to keep a restrictive diet with about 40% carbs (mostly from vegetables, nuts, beans, and fruits, no sugar, juices, or wheat/bread products (even whole grains aren't too great))....30% protien (grilled fish and chicken) and 30% fats (nuts, fish oil pills). This is somewhat similar to the Zone Diet, which is tuned toward improving performance moreover losing weight.
Simply put, this combination of diet slows down fast carb absorbtion (which causes weight gain) while providing just the right amount of carb, fats, and protien to synthesize/combine together to build new muscle and enough good fats to clean your cardio system and improve breathing and heart efficiency.

You might say "why I thought wheat/spaghetti/etc. was good but, fact it, it has mucher high glycemic potential then fruits and I've cut 30 seconds off my 5K mile pace (which is now 5:30) just by taking bread products out of my diet.

Answer 4

you comprehend the answer to this...confident! in the adventure that your a respectable to severe triathlete (which I guess you're) you won't be able to assert your no longer a "runner". I advise specific you won't do "music paintings" yet i'm specific you run a gaggle at diverse speeds and distance. additionally you bike and swim a gaggle which basically provides on your great cardio point. Having an incredible cardio point, is 50-60% of being waiting to run properly. in the adventure that your a respectable triathlete your in all probability distinctly reliable in any respect 3 factors and in keeping with possibility excel in a million. great activity however!

Answer 5

Well it depends at what level of fitness you're at. Merely telling your neither a beginner nor an intermediate, doesn't allow for a presumption of your fitness level. Tell me what your 5k times are, then explain what you do for your weekly training schedule

Answer 6

Go for kettlebell workouts — the person burns 400 calories in 20 a few minutes.

Answer 7

start running shorter faster races. run a 5k and see if u can knock off 5 sec.

Answer 8

When boredom, depression, or even stress causes cravings, find a nonfood way to fulfill them such as going on a walk, calling a friend, choosing a bath, reading a book, as well as doing some yoga.

Answer 9

Muscle mass uses up more calories, so include three 20-minute strength-training sessions daily.

Answer 10

Add an extra five minutes on your cardio routine.