I ran a fast pace 4 days a week straight and I thought I got better?

Question

I did a 5k run on june 26 and I got 19:47 for the 5k, I did one last thursday and I got 19:47. Why didn't my time get better?

Answer 1

Get to the track twice a week and do 10x100s, run the straights, recover on the turns. Then do some long runs and some short runs. Don't try to run hard every day.

Good Luck

Answer 2

Improving your times does not come from running fast everyday. Running like weight lifting gets better with recovery. You can not run hard everyday. You will get worse, not better. You should be doing alternate days. Run easy, run hard. To improve your time you need to condition your body to running at a faster pace. You can do that by doing intervals, whether they are tempo, fartlek, or on the track. You body is conditioned to run 19:47, you need to train it to run at a faster pace. Run mile intervals on the track at your new projected race pace, resting 1 minute between the 3 to 4 mile intervals. Or you can do 1,000 meter intervals times 5 or 6, with the same rest. On easy days run 3 to 5 miles, and always take one day per week off.