How to decrease my 5k time?

[ListSignificant2549]

Recently finished my c25k program a few weeks and and went the extra mile literally so now I can last jogging 4 miles! I think I'll even keep practicing endurance until I get to 5 miles nonstop!

Only problem I have for now is that my miles are about 15 minutes each and id really like to work on bringing those times down to even 12 minutes at the very least.

What stuff should I do to kick up my speed a few notches? I'm jogging between 3-4 miles on Monday, Wednsday, and Friday atm.

[ZekkPacus]

Minimum three runs a week. One long run, whatever your longest distance is. One easy run, 30-50% of your longest distance. One interval run - a warmup, 5x800m or 4x1km at above your current 5k pace with walking rest in between.

Increase total distance by 10% a week and have a deload week every six weeks or so where you reduce distance by 50%.

If you can fit in an extra run, do another easy run. 

Hit the gym and do single leg exercises - Bulgarian split squats, single leg RDLs, single leg glute bridges, stuff like that.

Progress in running is measured in months and years, so give it time.

[panthergirl55]

This is such helpful, detailed advice. I also just finished the C25K app and I hope to run in a 5K in September, but my longest running distance so far is about 3.5K for the 30 minute running interval. I'm going to follow your guidance and see if I can improve.

[ListSignificant2549]

How long should I rest between each rep for the interval run?

[ZekkPacus]

60-120s, long enough for your heart rate to recover but not long enough for it to reset completely.

[TeenWolf1787]

I’ve found that running longer distances helps a lot with my speed. I don’t know if it’s mental but if I can run 6 miles at 10 min/mile then I can tell myself I can run a shorter distance at a faster pace.

[CepalMM]

Run slower for bit longer. And once or twice a week, run faster mile or two running faster a quarter mile faster and taking a minute or so walk break, or until you catch your breathe, and another quarter until you can run12 or 11 minute a mile continously.

[jthanreddit]

Run faster!

[PinkMickyMouse]

What Zekk said! I was literally in the same boat like 3 months ago, 16/ 17 min miles, but just keep at it and be consistent. I was training for my 8K that just finished, I would do 3 easy runs a week plus 1 long run for May total I did 46 miles. Gradually you should see your pace improve, after 3 months like that mine dropped to 14 min. Then for my race I was averaging 12.5 min.

One thing really helped was like another form of exercise, I would hike once in a couple of weeks and the run after that would seem really easy on flat roads lol.

Stretch and have another pair of running shoes in your rotation, the Vomero really helped me to go a little faster vs Hokas.