FINALLY broke 30 minutes for a 5K!

[loislane]

Did my fourth ever 5K race this morning (I've only been running since late March - first race was in June) and I've really been working on trying to improve my speed. My last race in September was 31:16 - so I was getting close enough to 30 to taste it. I wanted it sooooo bad!

Well, I finished today's race in 28:47. Not only MET my goal of finishing in 30 but KILLED it! Yeah baby!

Thanks for letting me brag.

 

[ironz]

Awesome job!! I just went a little under 30 last week...after working hard to get there. It's a great feeling!

 

[dreams91]

Awesome! I'm not even close.

 

[disneydreamingdebby]

Congratulations! I am slow, so I figured I'll go for distance...haha.

How did you improve speed?

 

[SAHDad]

@loislane - Congrats. Way to crush a time goal!

@disneydreamingdebby - The main way to run faster is to run faster. (Sounds stupid, I know.) One of the more common exercises for running faster is intervals - basically, you run short repeats (typically .25 or .5 miles) at a pace better than your race pace. And then you run roughly the same time (or distance, depending) at a much slower pace. For example, when I am doing intervals, my half-mile splits are 2:50-3:00 (for the fast), and about 3:00-5:00 (3 is a quarter mile of recovery, 5 minutes is a half mile of recovery). Start with 2-3 half repeats, or about twice that if you are doing quarters.

The other speed exercise is tempo runs. Basically, you do a mile or two (depending on training, race distance, etc) at your race pace, tucked into the middle of a workout. They're kind of like long versions of intervals, but you rarely do more than 1-2 tempo runs in even a long workout.

The key for tempo is that it is a longer run at race pace, and while an interval might be above race pace, it should not be too much faster than what you can do. You want to increase your speed, not get hurt or sick.

 

[Reifsy]

Great job! Congrats!

 

[windwalker]

Awesome, you did great. The interval information is good advice. You can do them on a track or just do some faster intervals during your normal run or walk.

Dave

 

[RunRookie]

Well, I finished today's race in 28:47. Not only MET my goal of finishing in 30 but KILLED it! Yeah baby!

Congratulations! That is a great accomplishment, and it gives me encouragement to keep working to improve myself.

 

[loislane]

Thanks everyone!

For my training to get faster, I've been using the treadmill. I find that easier than trying to pace myself outside on my own. And I do just like a previous poster had said - I do intervals. For this race, I had started the Freeway to 10K training so I was just following that program for week 3. It has me warming up for 5 minutes, which I do at a lazy jog of 4.5 mph. Then it has 6 intervals of faster jogging, with a 90 second recovery in between. I've been starting my intervals between 5.8 and 6 mph, and building up .1 mph at each interval. So, if I start my first interval at 6 mph, I'll run my last interval at 6.5 mph. Did my recoveries at 4.5.

I train like that 3 days a week. On off training days, I still do the treadmill for 2 days, but do "easier" workouts. Shorter distance, slower speeds and inclines - gotta get those inclines in - there's a hill in every race! For the final 2 days, I do strength training.

Then, on actual race day, once I get my rhythm, I look ahead for someone who's going just a little faster than me - and then I work to catch up and pass them. Then I find a new target. I just work my way through people the whole race, always looking for someone faster to keep my motivated.

 

[cewait]

Great Job.

The 30 minute barrier is so huge for many and to get so far so quickly shows a lot of hard work.

25 is not too far away. Hills and intervals!

 

[pensgirl10]

What an improvement for such a short time running. Good job!

 

[Qltrgrl2]

Traci,

Congrats on your 5K results. 28 is a fantastic time and you sure killed your goal and old record. Try some 10K races too just to mix it up a bit. They make you stronger for the shorter races.
Happy Running!
Pam

 

[jmasgat]

Traci Congrats on a great result. I think the shorter races are sometimes harder to run strongly in than the longer races. I bet you keep improving.

Maura

 

[loislane]

Traci,

Congrats on your 5K results. 28 is a fantastic time and you sure killed your goal and old record. Try some 10K races too just to mix it up a bit. They make you stronger for the shorter races.
Happy Running!
Pam

Thanks - I've started 10K training to build up my distance, but haven't found any races in my immediate area yet. I'll be running our region's big 15K in July though! Want to build up to the Princess half in 2013.

 

[disneydreamingdebby]

SAH Dad - thanks for the detailed info.

Loislane - Thanks for letting me know how you did it. I'll have to look into the program- do you happen to have a link handy. It's good to know you did it on the treadmill. I hate running on the treadmill, but this will keep me busy on it, so I won't mind as much. I read a couple of running magazines, but I like to hear personal accounts (especially from someone my age with seemingly similar running experience.)

Again congrats! You rock!

 

[loislane]

Loislane - Thanks for letting me know how you did it. I'll have to look into the program- do you happen to have a link handy. It's good to know you did it on the treadmill. I hate running on the treadmill, but this will keep me busy on it, so I won't mind as much. I read a couple of running magazines, but I like to hear personal accounts (especially from someone my age with seemingly similar running experience.)

This is the program I'm using now.

http://www.djsteveboy.com/intervals.html

I'm using the 10K training - I like how it lets you know when to speed up and slow down - it's easier for me when someone else does it rather than me trying to keep track.

 

[loislane]

SAH Dad - thanks for the detailed info.

Loislane - Thanks for letting me know how you did it. I'll have to look into the program- do you happen to have a link handy. It's good to know you did it on the treadmill. I hate running on the treadmill, but this will keep me busy on it, so I won't mind as much. I read a couple of running magazines, but I like to hear personal accounts (especially from someone my age with seemingly similar running experience.)

Again congrats! You rock!

This is the program I'm using now.

http://www.djsteveboy.com/intervals.html

I'm using the 10K training - I like how it lets you know when to speed up and slow down - it's easier for me when someone else does it rather than me trying to keep track.

 

[guava]

Congratulations!!! That is awesome!

I also started running at the beginning of this year and breaking the 30 minute mark for a 5K has been one of my big goals. Closest yet is 30:35 - but I'm going to get there!

You must feel awesome with a sub 29 minute time! Way to go!

 

[johde]

Congratulation on breaking 30:00. 30:00 is an intermediate (next couple of year) goal for me. I'm currently at 36:30 so I've got a ways to go.

 

[DisneyDreamerMom]

Congratulations - that's huge!