Lots of good advice in this thread. My 5k time last Winter was around 24 - 25 minutes (just looked it up, 26:11 actually). I worked on almost specifically zone 2 training until September with MAYBE 2 sessions in 9 months of anything much faster than zone 2 (I tried to keep my heart rate under 150 almost exclusively for 9 months). I did a Marathon (in April) during that time and I really REALLY hilly 8 miler (in July) during that time as just kinda a "fitness check" but stuck with it.

By the time I started "training" for my 2nd Marathon in early October I think my 5k time was estimated to be around a 21:30 (which was probably pretty close to correct). So like 4 minutes faster without even really "pushing" myself that much.

Once I had my fitness in a decent place I was able to follow a training plan that pushed my body to it's limits, but even then my 5k time in 2 months only came down 1 minute.

So all of this to say - the zone two, running longer and slower actually did more for my 5k time than the "fast interval" stuff. (for reference I do 1 interval session a week now because I've hit a point in my training where I have to, as someone that is just starting off it's less important for you)

This post was edited on 1/5/24 at 3:34 pm

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Posted by RandySavage

Member since May 2012

30946 posts

Posted on 1/7/24 at 12:39 pm to Aubie Spr96

Just did my first two slower runs, ended up doing 3 and 4 miles at around 8 min pace. Are y'all sure this is how you lower your 5k time? It felt too easy and seems counter intuitive that running slower most of the time will make me faster

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Posted by jordan21210

Member since Apr 2009

13413 posts

Posted on 1/7/24 at 1:02 pm to RandySavage

Yes. You should probable be running slower than 8/mile. That’s still a decently fast pace for easy miles. You should run at a level where you feel like you could carry a conversation with someone while running.

It’s absolutely the way to build speed. Simple internet search will yield plenty of professionals saying the same thing.

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Posted by BaddestAndvari

That Overweight Racist State

Member since Mar 2011

18305 posts

Posted on 1/8/24 at 9:34 am to RandySavage

quote:
Just did my first two slower runs, ended up doing 3 and 4 miles at around 8 min pace. Are y'all sure this is how you lower your 5k time? It felt too easy and seems counter intuitive that running slower most of the time will make me faster

Yes, trust the process, it feels weird but it works:

Leading up to Thanksgiving I did a lot of runs like this, 9:30ish pace

Long and slow.

I know a guy who has run 43 marathons at sub-4:00, basically 95% of his runs are in the 10:30 - 11:00 pace. For reference a sub-4:00 marathon is 26.2 miles at a 9:05 pace, he's never "training" at that pace, like, ever.

P.S: 8 min/mi is still too fast

This post was edited on 1/8/24 at 9:35 am

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Posted by Pedro

Geaux Hawks

Member since Jul 2008

33795 posts

Posted on 1/8/24 at 1:06 pm to RandySavage

quote:
Just did my first two slower runs, ended up doing 3 and 4 miles at around 8 min pace. Are y'all sure this is how you lower your 5k time? It felt too easy and seems counter intuitive that running slower most of the time will make me faster

yep. idea is that your adding miles more than pace. you should really only have 2 maybe 3 runs a week where youre running even some of it at your goal pace.

for example I'm starting my training cycle for the OKC marathon this week. My goal is to run under 2:40 (about 6:06 pace). Im training for sub 6:00 pace but giving myself some grace in the final result. Im planning on keeping my normal/easy days between 6:45-7:15 with an occasional 6:30 day if im feeling particularly good. ill have two days a week with an occasional long run (once every 3-4 weeks) where im really getting after it. These runs will average at maybe 6:15 total with the easy reps but the hard reps will be anywhere from 6:05 - 5:30 depending on the day. Those hard reps will account for like 20% of my miles.

If youre aiming for a 7:00 pace 5k what youre doing should put you in a good spot with having 20-30% of your mileage being at your goal pace or under here and there. Just play the long game and be patient. Also mix in 5-6 100m strides after 1 or 2 runs a week if you can. It may not seem like much but they help alot with getting good turnover.

This post was edited on 1/8/24 at 1:14 pm

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