How Can I Improve My 5 Mile Time?

by Amber
(Texas)

I am a 25-year-old female running a 7 minute mile for 5 miles. My time is between 33 to 35 minutes. My question is how can I run a 6 minute mile for 5 miles? What would help me decrease my time and increase my endurance?

I run 5 miles every single day as well as 30 minutes of strength training which includes core work too. This is a personal goal of mine and I know I can do it! Thanks for your advice!


how can i improve my 5 mile time?

Answer by Dominique:

Hi there,
Thank you for reaching out and sharing your ambition to improve your 5-mile time. You're already off to an impressive start, running a 7-minute mile for 5 miles. With the right training techniques, I believe you can definitely reach your target of a 6-minute mile. Let's explore some effective strategies to decrease your time and boost your endurance.

These strategies are:

1. Training smart, not racing.
2. Embrace variation in your workouts.
3. Incorporate speed workouts.
4. Strength training and core work
5. Mind your recovery


Training Smart, Not Racing




how can i improve my 5 mile time?
While running your 5 miles as fast as you can every day might seem tempting, it's not the most optimal approach for improvement. Instead, focus on incorporating different types of runs into your routine. This variation will not only make your training more enjoyable but also help prevent burnout and injuries. Consider alternating between easy runs and more challenging workouts.

Embrace Variation in Your Workouts



You already have an impressive base of running 35 miles per week, but adding more variety to your workouts can take your performance to the next level.

Gradually increase your mileage to build endurance and prepare yourself for longer and faster runs. Remember the importance of gradual progression to avoid injury. Including a clear long run once a week can work wonders for your endurance. Run these at an easy conversational pace and gradually extend the duration. Check out the base running page for more info about the importance of easy running.

Incorporate Speed Workouts



To improve your running speed, it's essential to incorporate faster workouts into your training routine. Interval training, tempo runs, and hill repeats are excellent ways to build speed and strength. These workouts challenge your body and help you develop the necessary skills to maintain a faster pace.

Check out these pages for more information about each of these types of runs:

Interval Running

Tempo Running

Hill Running


how can i improve my 5 mile time?


Strength Training and Core Work



Kudos to you for including strength training and core work in your routine! This is so important. It helps with building muscle, improving running form, and reducing the risk of injury. I am sure you are doing this, but be sure to focus on lower-body exercises such as squats and lunges to strengthen your running muscles. Keep up the core work for improved stability, posture and to improve your running economy.

Mind Your Recovery



how can i improve my 5 mile time?

While pushing yourself is important, rest and recovery are equally crucial. Adhering to the hard/easy principle can help minimize the risk of injury. After intense workouts or challenging runs, make sure to give your body time to recover. Prioritize adequate sleep, maintain a healthy diet, and schedule rest or recovery days to allow your muscles to repair and grow stronger.

Remember, the road to improvement takes time and consistency. You have got a fantastic routine going already. By incorporating these strategies into your routine and staying dedicated, there's no doubt in my mind that you'll achieve your goal of running a 30-minute 5-miler within the next 12 months, and possibly even sooner. Believe in yourself and keep up the fantastic work!

Best of luck on your journey!

Kind regards,
Dominique

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training FAQ.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Five Tips for Running the Mile

    Want to improve your mile time? Here are some tips for running the mile that should help make you faster.

    Read more

  2. What is The Best Way to Train for a Beginning Runner?

    I have been running for a little over a month. I seem to be in decent shape for a former smoker. I started with 2 miles per run, twice a week for the

    Read more

  3. Is Distance Running Bad For You?

    Hi, I'm Anne, a 45-year-old who has newly discovered my love for running. I started three months ago when I participated in a fun run during which

    Read more

  4. Beginner Running with Ankle Pain

    I am 48 years old and I started running a couple weeks ago. You know run, walk when needed type stuff. I have gone out about five times doing pretty

    Read more

  5. Can Only Run Three Consecutive Days

    I am a truck driver who works every Monday morning to Thursday evening on the road. I am either driving or sleeping on the road and my truck only

    Read more