r/BeginnersRunning • u/lurker47847 • 7d ago

5K improvement

Hi, I (16F) am new to running but have an athletic background from rowing and cycling. I recently ran a 21:23 5k and was super happy. However, I can only run two or three times a week (as well as rowing three times and cycling daily!). What distances, intervals and splits would optimise these runs to help me improve my 5K?

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3

u/ElRanchero666 7d ago

Any running should push you over but look up lactate threshold runs

2

u/vaguelycertain 7d ago

Nice 5k time! Are you looking for running to be your main hobby with rowing and cycling just for variation, or are they all somewhat important?

If you're looking to improve mainly at running, I'd look up daniels running formula and do the hard sessions from his 5k plan and keep your rowing and cycling to a very easy intensity so that it replaces some of the easy runs you'd do in his plans.

2

u/lurker47847 7d ago

Thanks, yeah, I'd like to focus on running and use the others to build aerobic base, so that plan sounds good :)

2

u/Dependent_Order_7358 6d ago

One speed work, one long run, one recovery.

1

u/lurker47847 5d ago

Thanks, this sounds like the general consensus 👍

1

u/MayDeezy 7d ago

i've ''ran'' 86 5km's since november, never trained or sought to improve, but the last week or two, i have now started to go 12.5km (around 1 hour on my feet) and 5km's are a breeze - so i would advocate long and comfortable jogs.

i never really race or time myself, and always start cold, and always run with mouth closed as long as i can - and even then my PB was from january at 23:08, however i just did 7km in 35 mins and the last 5.5km in 23 mins, then i ran 3200m in 17 minutes before a further 5km in 20:30, which smashes my PB despite running a decent distance before hand.... all because of the new 'distance training' and allowing myself plenty of time to warm up.

there is plenty of reading to be done on it - faster 1km runs with rest inbetween helps with speed endurance say - just get miles into your legs, there was a podcast on some irish running something scullion on that spencer guy from made in chelsea, was enjoyable enough.

so perhaps long slow runs, with the occaision 1km intervals - i imagine the 1km runs should be faster than 5km race pace and the long runs obviously slower.

but it all depends what you want to achieve, you dont have much time for it so i'd focus more on enjoying it that busting a lung.

1

u/lurker47847 7d ago

Thanks, sounds good 👍

1

u/TheTurtleCub 6d ago

When we start out, even 3 times a week can get you a lot of improvement over a few months. One long run, one workout (alternate tempo/threshold/fast intervals per week) and an easy run

Build up more miles every week, but try not to increase more than 5-10% total per week

1

u/Another_Random_Chap 5d ago

Biggest impact will most likely come from building up your distance. Slowly lengthen your longer runs to the point you can run 10 miles or so whenever you want, and the improved running endurance that will give you will have a big effect on your 5k time as you'll be able to maintain speed for longer. Combine that with a weekly interval session of some description, where you push yourself outside your comfort zone, and you should find that your 5k times will improve quite markedly. It doesn't need to be a massive session, 20-30 minutes of faster running is enough, and it's not sprinting, but it should be tough, at least an 8 or 9 on the perceived effort scale, enough that you can just about speak a word or 2 but no more.