10k done, now to improve my 5k Park Run time - advice please

[Mojoxxx]

Really enjoyed my first 10k last month and will definately do another. In the meantime though I’d love to improve my 5k Park run time. I use the free NRC app to vary my runs and can generally run once or twice plus Park Run weekly. I am finding that whenever I push for the PB at Park Run, the whole run ends up being at ‘peak’ and whilst I manage to avoid a stitch, it’s not enjoyable. I know I’m expecting too much every time I do a Park Run so instead I’d like to follow a plan to improve my time - I do like a plan! I enjoy longer ‘easy’ runs of 8-9k and can keep my bpm to approx 150 and pace is approx 7 mins per k. My Park Run PB is 33.09 (yesterday) a 10 seconds improvement than 2 weeks ago. Help please, before I start to fall out of love for Park Run! I use a fitbit so its tricky to see lots of different info when running. Thank you xx

[damienair Administrator]

The best way to do it is the vary your running. Also don’t try for a PB every week at parkrun. I was running parkrun a few weeks ago at between 33-35 minutes. I’m now down around 28 minutes and I’m training to go sub 25. But that’s going to take months.

A good training plan is to do 2 x 5K runs during the week, Tuesday and Thursday, break the 5K run up by a nice easy 1K to warm up, then run for 500 meters as fast as you can, take a break for 2-3 minutes , then repeat. Do these 500 meter intervals a total of about 6 times and then cool down with a nice gentle 1K to cool down. Do this on Tuesday and Thursday. On Saturday run full 5K at parkrun. You’ll notice that it will get a little easier and you will get faster each week. Every 3rd or 4th week push hard as a time trial and benchmark your pace and finish time for the full 5K parkrun. If you can on Sunday go for a long run, a gentle easy pace 10K. All this will build up your fitness and build up miles in your legs. The interval speed training will help get you used to feeling outside of your comfort zone and conditions you to run faster.

This is what I’m doing at the moment and it’s working. I’ve done it previously and managed to get to my PB of 25:36. My dream is a sub 25 minute parkrun.

[Mojoxxx Graduate10 in reply to damienair]

Thank you for your response and advice. That seems totally doable, I just need to find a route so I know what 500m looks like and away from interruptions/excuses why I didn’t succeed!

[damienair Administrator in reply to Mojoxxx]

It does not need to be exactly 500 meters. Picking a route which has lamp posts would work. Run as fast as you can for 6 lamp posts, take a break and repeat. Or if it is out in the country just run as fast as you can for 2-3 minutes and repeat. A running watch is great for helping to measure distances and pace. I have a very simple watch, a Garmin Forerunner 35, new versions are available but you don't need an expensive running watch. You can pick a pre-owned Garmin Forerunner 35 up on eBay in the UK for about £20.

[Mojoxxx Graduate10 in reply to damienair]

Thanks again, good advice and just what I was looking for

[Rennur Graduate10 in reply to Mojoxxx]

If you walk to your parkrun, why not carry on for another 5K afterwards to get your longer run done?

[MatthewR in reply to damienair]

great tips. I’ll try this. Just wondering when you say take a break for 2-3 mins after the 1K etc do you mean walk or go back to the slow steady jog? Thanks

[damienair Administrator in reply to MatthewR]

After a fast 1K interval I take a break of 2-3 minutes just to recover. I mark the point where I stopped running and I walk back in the opposite direction for 1 minute and turn around, once back at the spot I run the next 1K interval.

[MatthewR in reply to damienair]

Thanks 👍

[MissUnderstanding Administrator Graduate10]

Loads of great advice from  damienair ! I’ve done something similar with a mix of 80:20 (ish!) easy running to faster running. Mine has had a little more of a mix of hill repeats, tempo and shorter intervals but that’s only down to my personal preference. I totally agree about not aiming for a pb every week. That’s a short route to getting fed up and burned out.

My 5k pb is just over 25 minutes and that came quite unexpectedly after an injury sent me to the gym and I had to take strength training more seriously in order to keep running pain free. The massive bonus of having to do a million squats, lunges, deadlifts etc was suddenly getting go go gadget legs and taking a massive chunk off my previous pb. If you can commit to adding in strength training, that will almost certainly help. Runner’s World has a good podcast (and article covering the same content) about how to get started.

play.acast.com/s/the-runner...

runnersworld.com/uk/trainin...

The main thing is patience, and not trying to make every run faster than before. You don’t want to get injured. Really good luck!

[Mojoxxx Graduate10 in reply to MissUnderstanding]

Thank you MissUnderstanding, I will take a look at those articles. I do strength training once or twice a week and Pilates too but have so far avoided running consecutive days. By doing Park Run, I’m not then doing a longer easy run on Sundays and I’d like to do both but have been nervous of missing a rest day and will almost ‘expect’ an injury to come if that happens !

[MissUnderstanding Administrator Graduate10 in reply to Mojoxxx]

That’s a tricky one. How long have you been running? It’s usually best to hold off on consecutive days until you’ve had six months of regular running. Does your week allow for a longer run midweek? If you haven’t been running on consecutive days, I’d be wary of leaping straight into 5k then 10k but you could look to build up to it, or as another option, incorporate parkrun into your long run when you’re not trying for a pb? A friend does that!

[damienair Administrator in reply to MissUnderstanding]

Excellent advice. Yes if it worked you could add distance for your parkrun to add mileage to your week. Run 2.5 K before parkrun at a nice easy pace to warm up, run parkrun as normal, then afterwards run a nice easy relaxed 2.5K to cool down. When you have a few more months experience you could then start doing a long easy Sunday run.

[Mojoxxx Graduate10 in reply to MissUnderstanding]

On and off, 18 months. C25k twice, following injury’s so am a cautious runner and built up slowly to my 10k. I could do a longer run in the week but it would be after work so it’s more convenient at the weekend, when I can get out early doors.

[Tessie66 Graduate10]

Have you tried different parkruns? Some are quicker than others, I'm just like you done 10k regularly run 5k and go to parkrun religiously. Good luck on getting your time down and it will in time sprints hills fartleks will help

[Mojoxxx Graduate10 in reply to Tessie66]

Thanks Tessie66. We’ve done a few others but we can walk to our local one which is the attraction. There are a couple of others we could drive to which we might look into so need to motivate myself to get up even earlier!

[Oldfloss Administrator 60minGraduate]

Vary the runs and the routes and slow down

blog.parkrun.com/uk/2023/07....

It really does work, certainly for many, many of us... and those longer runs you do... do more... just head out and see where you get to, slow, and relaxed. The more you do, the more the stamina and the strength evolve..as does distance , as does pace.

Your core strength will keep you going and support the speed you are aiming for. Loads of core strength work on the S and F forum by the way!

[Mojoxxx Graduate10 in reply to Oldfloss]

Thank you Oldfloss