Increasing My Running Pace - Want to Do a Faster 5k

by Margaret
(Asheville, NC)

Hi. I've run 8 5ks this year (to keep me motivated) and have lost 20 lbs (200-180).

I am still only at a 13 min/mile pace (training runs - no walking) and 12 min/mile on most 5ks (usually walk about 2 - 3 min total).

I was at a 15 min/mile a year and a half ago.

I usually run at least 4 and sometimes 5 days a week. I try to do 5 or 6 fast bits on my Tue / Thu runs (2 miles).

There are hills on my 3.25 Mon / Wed / Fri runs. I always run Mon / Wed / Fri. I absolutely love it, but would like to see some improvement in speed.

Am I being impatient?

I don't want to hurt myself, either, of course, and have been careful and lucky so far.
Thanks.

Answer by Dominique:
Hi Margaret,
Thanks for your question about increasing your running pace and improving your 5k runs.

I think you have done really well so far.

You have run lots of races.

You have lost weight.

You have improved your running times.

And you have built up to running 4-5 times per week, doing about 11-13 miles in total.

That's all really good stuff.

I also like that you are doing some faster stuff and incorporating hills in your Mon / Wed / Fri runs.

To continue improvement from here I recommend the following:

1. Run a bit further
2. Continue the speedwork
3. Mix it up with cross training and strength training

Run a Bit Further

To now improve further, I would recommend going a bit further than the 3.25 mi, at first on only one of the runs.

Your training has got you pretty much set on this 13 minute pace for 3.25 miles. In races you try to go faster than that. And most races it sounds like you need to do a little bit of walking.

Now, imagine that in your training you can run 5-6 miles. Then how much easier would it be to cover that 3.25 miles? A lot, I can tell you. I bet you you'd be able to run a 5k without stopping! That will already make you faster.

Building up your mileage will help increase your stamina. Once you have got more stamina, you will be able to use that faster race pace for longer.

This principle is called base building and it is an important part of long distance running. Check out the link I just gave you for more information.

Of course, you can't just start doing 5-6 miles in all your Mon / Wed / Fri runs. Eventually you would be able to. But the idea is to build up slowly over time. So, make one of those next runs maybe a 3.75 mi run. Or 4 miles.

Then next week make it 4.5 miles, etc., etc. Before you realize it you will be running a lot more miles. Learn more about this on the increasing mileage safely page.

Continue the Speedwork

When you are running five days a week, doing two days of speedwork is a great mix of endurance and speed. You are doing, what is called fartlek training. For the speed sessions as well, I'd recommend, over time, to make them longer and longer. And play around with your speed.

In general, when your race pace is 12 min / mile, it is very helpful to do some running at that speed (goal pace) and to do some running at speeds that are slightly faster and slightly slower (these are called support speeds).

For more ideas about types of workouts you can do, I can highly recommend reading my page about running workouts.

Mix it Up with Cross-Training and Strength Training

When you are increasing your mileage and doing harder and harder workouts, you do increase the risk of injuries. When you are doing a lot of running (five days per week is quite a bit), then I can highly recommend spending some of your time on strength training. This will make your body more resilient and more powerful.

Additionally, in the back of your head, keep cross training in mind. Cross-training, such as exercise bike, rowing, ellipticial, etc. can provide your running muscles a rest, while it can still help build your endurance. Running is great (you'd probably expect a running coach to say this)... But I am a big fan of balance and cross-training and strength training can help provide you with balance, can help you build a stronger body and can absolutely also assist in running a faster 5k!

Hope this helps. I am convinced it will! Increasing your mileage, continuing to do some speed work and adding in some cross-training and strength training is bound to make you a faster runner over time.

All the best.
Kind regards,
Dominique