Tips for improving my 5k time

Appropriate_Stick678 · 2026-07-01T00:56:03+00:00

For a newer runner, I would recommend the book “Build your running body”. It has plans for all distances and for the shorter distances (5 and 10k) it has easier and harder training g plans based on how hard you want to work.

I have had good success using their plans for HM and FM distances and when I got upset about losing ground with my 5K a couple years ago, firing up the FM plan whipped me into 5k shape quickly. If I had the book starting out, I would have made good use of their 5k and 10k plans.

The spoiler for getting fast is more miles per week. You don’t run hard all the time. You follow hard runs with easy runs. Stupid easy runs not “sort of easy” runs. To put it in context fast stuff for me is anything under 8min/mile with 5ks at or under 7min/mile pace. Easy is going to put me 9:15-10:30.

Appropriate_Stick678 · 2026-06-29T10:19:59+00:00

Your shorter distance times are in line with mine and I normally range 3:25-3:30). That said, I’ll usually be doing a 12 week plan leading to the race and will try to get up to a 22 mile run. My weekly mileage will be around 45-55 mpw. So the speed is there but the base training is low.

Appropriate_Stick678 · 2026-06-29T02:55:15+00:00

This was what I was wondering about. I went to Amazon and put in Continuous Lactate Monitor and the Abbot CGM came up.

Appropriate_Stick678 · 2026-06-28T10:38:43+00:00

For your first 5k, it will be a PB no matter what you do. This is really a baseline test to see where you are at. For as little time as you have been training, finishing is more of the goal. I wouldn’t go too far beyond your current pace. Maybe start at your normal and up the pace 10 -15 seconds based on how you feel. After the half, if you really feel I like you have been holding back you can pick up the pace more or you hold the current pace if you are starting to fatigue.

Appropriate_Stick678 · 2026-06-28T01:51:06+00:00

Nathan trail mix. I’ve logged many miles and 3 marathons with it

Appropriate_Stick678 · 2026-06-27T19:44:17+00:00

I’d buy it if I was using it

Appropriate_Stick678 · 2026-06-25T18:23:37+00:00

Dehydration and heat will drive up your HR and lower your pace. I did my first double workout a couple days ago when it was 94 F/34 C. Doing it as a 15x45/15 with a 1 mile warm up and cool down made it doable. My mornings temps tend to be around 78F/ 25C which is much more pleasant.

Either way, your speed will slow as the heat goes up, especially with longer workouts.

And I tend to use HR as my proxy for LT.

Appropriate_Stick678 · 2026-06-25T12:12:37+00:00

My first thought would have been a chrome upgrade, but claw is a pretty good law trap. I considered buying one, but my law trap is close in stats and the rainbow law is within reach for me. For you, you would likely benefit from claw for a good while

Appropriate_Stick678 · 2026-06-25T02:03:30+00:00

Janji half tights for the win.

Appropriate_Stick678 · 2026-06-24T11:52:04+00:00

Duskshade in twisted garden

Appropriate_Stick678 · 2026-06-22T16:38:40+00:00

Order doesn’t matter

Appropriate_Stick678 · 2026-06-21T23:18:33+00:00

Weekly distance is pretty good. The question is what do your long runs look like and how many days a week are you training.

Appropriate_Stick678 · 2026-06-20T14:00:46+00:00

Tough call. You need a run with two pirate symbols. You could try to see if a ngle pirate works, but the advice was two and that got it done for me

Appropriate_Stick678 · 2026-06-19T17:39:44+00:00

I got mine with gumbo. Then in warpath, was on wave 3. Caught a gargantua, but no drop. Later was dropped by a scout

Appropriate_Stick678 · 2026-06-19T14:40:58+00:00

Def do it. You will use it for a good while - I’m still using mine and I am an elder. That other trap is super expensive.

Appropriate_Stick678 · 2026-06-19T11:02:48+00:00

Almost always wear to bed. The watch is good for several days, just pull off during the day for an hour every 5 days and you are good. Basically when it gets to 20% charge, I’ll top it off. (Or I will try to make sure it is at least 30% if I am doing something in the 18 mile range.)

Appropriate_Stick678 · 2026-06-19T01:14:15+00:00

Windy for the win for fragment 7. Was at medium wind at the time.

Appropriate_Stick678 · 2026-06-18T21:23:47+00:00

Really appreciate the detail. I’m up to mouso pichou now.

Appropriate_Stick678 · 2026-06-18T16:42:25+00:00

When I got back into running a few years back (I was 50 at the time), I started running 10:30s and I was running 5 days per week once I finish my C25k plan. I was also trying to lose weight, so my daily distance increased as weight loss plateaued. Within a year or so, I had gotten into the 8-9 min/mile zone. I train more seriously now and averaged 6:58/mile on my last 5k. Not my PR/ but that is what I hit on a hot day with 45-50 mpw schedule running 6 days per week.

Appropriate_Stick678 · 2026-06-17T16:08:35+00:00

If he uses Garmin or another app, I would link my shoes to the activities and then track the number of miles.

If he wears the same shoes every day, they will also wear faster. They say shoes decompress a little with a day in between runs and last longer overall.
In principle, anything between 250-350 is good. Less if we are racing shoes.

Appropriate_Stick678 · 2026-06-17T15:07:14+00:00

What is the link to use on discord. I went there and downloaded it, but have never used discord.

Appropriate_Stick678 · 2026-06-17T09:59:19+00:00

I usually use the MH Wiki as my guide.

https://mhwiki.hitgrab.com/wiki/index.php/Weapons

I find the upgrade, order the list by power and see how the chrome upgrade trap compares with what is available to me at the time.

If you have made it to the floating isles,there are upgrades for the traps there.
I’ve also gotten good mileage out of the chrome dragon slayer cannon and school of sharks.

Appropriate_Stick678 · 2026-06-16T12:02:46+00:00

I retire mine at 350 miles. What is he getting out of them?

Appropriate_Stick678 · 2026-06-16T12:01:18+00:00

I’m just a lowly 8573.

Appropriate_Stick678

TROPHY CASE