How to run faster?

Currently I run 5 k in 34-38 minutes cause the running season has just begun. 1 month from now it will probably be 28-33.

That being said, how can I go under 25 min?

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  1. 2 months ago
    Anonymous

    move quicker

    • 2 months ago
      Anonymous

      fp, as the saying goes, bp

  2. 2 months ago
    Anonymous

    while i am not below 30 minutes, the secret of many runners is drinking beetroot juice around an hour before going for a run.

    • 2 months ago
      Anonymous

      >the secret of many runners is drinking beetroot juice around an hour before going for a run.

      that only works for those who can already run fast and at most improves performance by a few percent cutting time off vs not drinking.

  3. 2 months ago
    Anonymous

    > Run frequently and consistently
    > Don't get injured
    > Be patient
    > Lose weight

    • 2 months ago
      Anonymous

      >lose weight
      I have nothing to lose

      I run year round and I can easily get sub 20 min 5k. I just started distance running 2 years ago

      >I run year round
      How cold are winters in your country?

      • 2 months ago
        Anonymous

        This year I was really lucky I'd say there was only 40 days below 30 degrees. I also belong to a track club that runs indoors during winters

      • 2 months ago
        Anonymous

        How tf are you that skinny but only run 34-38 minute 5k? Are you even trying?

        • 2 months ago
          Anonymous

          I haven't run for 5 months so I'm very slow right now. My record is ~28 min.

          • 2 months ago
            Anonymous

            I did 27:00 off like 1 week of running and I'm old and used to be a chronic smoker.

          • 2 months ago
            Anonymous

            Jesus, that's slow as frick for how skinny you are.

          • 2 months ago
            Anonymous

            Ffs op I'm fat as shit in comparison and pulled a 23m 5k last week

            Here's what you do
            >take 6 weeks of nothing but slow roons. If you're out of breath you're going too fast. I like to limit myself to nasal breathing to manage my pace but you can use a heart rate monitor. You want to be in zone 2
            >first two weeks do 2 30m runs and 1 45m run
            >next two weeks do 2 45m runs and 1 60m run
            >last two weeks do 2 60m runs and 1 90m run
            And when I say slow I mean an old lady walking her dog might lap you. Suck it up. You need an aerobic base.

            After that switch to 1x sprint workout per week (this can be hills or it can be a track. Doesn't matter. I like 3-5x600m with 5m rest or 10 runs up a hill it takes me about 20s to sprint using the walk down as my rest), 1x tempo workout (this'll be your hard 5k), and 1 long easy roon (60-90m)

            Again I'm a stocky manlet and using this strategy ran a 54m 10k

            • 2 months ago
              Anonymous

              >old lady walking her dog might lap you
              >zone 2
              stfu with this homosexual bullshit
              >Verification not required.

              • 2 months ago
                Anonymous

                If OP is running a 28m 5k his aerobic base is non existent

              • 2 months ago
                Anonymous

                He says 34-38. If he said 28 was his PB and 25 was his goal.

                If he said he was at 28 and his PB was 25 and his goal was 20, that would be much more reasonable.

              • 2 months ago
                Anonymous

                Oh shit you're right. All the more reason for OP to do some slow as shit aerobic base work

      • 2 months ago
        Anonymous

        Good job now time to lift

        • 2 months ago
          Anonymous

          I do bicep curls but that's not what this thread is about

      • 2 months ago
        Anonymous

        if you live in a place with cold winters, gotta find a way to run inside

      • 2 months ago
        Anonymous

        Why are you still running when you’re this skinny? Build muscle

  4. 2 months ago
    Anonymous

    I run year round and I can easily get sub 20 min 5k. I just started distance running 2 years ago

    • 2 months ago
      Anonymous

      How tf are you that skinny but only run 34-38 minute 5k? Are you even trying?

      I did 27:00 off like 1 week of running and I'm old and used to be a chronic smoker.

      Jesus, that's slow as frick for how skinny you are.

      I have never trained for running and I can do a 5k in sub 30 min, I'm 190lbs and train for powerlifting.
      >no you can't
      I did for shits and giggles a couple of months ago

      what in the actual frick are you tards doing lmao

      another episode of IST losers trying to make themselves feel better by making op feel bad instead of answering the question and givin him advice, attention seeking insecure morons

      • 2 months ago
        Anonymous

        Running is really simple. You can achieve a sub 25min 5k in a few months just by running 10% more per week and not injuring yourself. More weekly load= faster in 90% of runners

      • 2 months ago
        Anonymous

        Because this is like a dude with a huge barrel chest asking "guy, how do I get my bench press up to 80lbs??" It's hard to know what advice to give because either they haven't tried at all or there is some unknown issue that IST can't address.

        • 2 months ago
          Anonymous

          So roooning is such a meme it's entirely about just being skinny? What a homosexual ass exercise

          • 2 months ago
            Anonymous

            No, but obviously that helps a lot or at least sets expectations of what times are achievable.

      • 2 months ago
        Anonymous

        He can literally just follow the links in /roon/ general, and it's obvious he hasn't even read the OP and maybe doesn't have a plan at all.

  5. 2 months ago
    Anonymous

    Who is this mutant and why does he look like a claymation figure

  6. 2 months ago
    Anonymous

    Just put in the volume/distance. If you run 20 miles a week I promise you’ll get your 5k time down. You could also try doing interval workouts or fartlek workouts.

  7. 2 months ago
    Anonymous

    >season has just begun
    Wrong. Running season never ends. It's always running season

  8. 2 months ago
    Anonymous

    I have never trained for running and I can do a 5k in sub 30 min, I'm 190lbs and train for powerlifting.
    >no you can't
    I did for shits and giggles a couple of months ago

    what in the actual frick are you tards doing lmao

  9. 2 months ago
    Anonymous

    bro I am 95 kg fat frick and I can run 5k under 25, the frick are you doing

  10. 2 months ago
    Anonymous

    bro im 5903583LBS obese man and i can run 5k under 8 mins, im 67 years old chronic smoker and ive stage 4 lung cancer, the frick are you doing

  11. 2 months ago
    Anonymous

    >twice a week
    Run 10k at zone 2 pace
    >once a week
    Run 5k zone 3
    >once a week
    Run 1 mile zone 4 with zone 5 intervals

    Just do this and increase volume incrementally every week

    • 2 months ago
      Anonymous

      i always keep myself in zone 4 and get to zone 5, is this good?

      I stay 12-14 mins in zone 4 at the end of it i'm breathing like a pig.

      Then when i see that i'm in zone 5 i get motivated as frick and keep going until i collapse lol.

      How can i stop myself from going moron level fast?

      • 2 months ago
        Anonymous

        I generally stick to zone 3-4 at about a 6 min mile if I’m doing a short run like a 5k, zone 5 is a sprint and you probably couldn't maintain that beyond like 500m max. If I am running like 10 miles I have to actively slow down my pace to like 7:30-8:30 miles.
        I force myself to go at a light jog and then go slightly faster than that. I have to constantly reign myself back in on the long distance runs.
        You just have to actively think about it while you’re running, if you can’t talk normally while running then you’re not in zone 2.

        • 2 months ago
          Anonymous

          Ok, thanks!

  12. 2 months ago
    Anonymous

    Running efficiency, making sure your have good form through out the run, one way to achieve this is to actually run slower, if you run at 34 min, that makes each half atleast 17 minutes but is normal to drop times on the second time but if you take 1 minute slower the end result will obviously take more time but you will be able to maintain running efficiency making the second half of your run a bit faster and then you can work in increasing speed as long as you can maintain form.

    Another is strength training, plyometrics and sprinting.
    Since you only have one month you can pick just one but all will help and if you do then all you will be faster on the long run(heh).
    For strength training, you can do split squats, calf raises, single leg rdl(you can do this with one leg Infront of the other and your weight on the leg you are working so balance isn't the limiting factor) single leg hip thrust and step ups, you don't need to do all but pick atleast one per muscle group.
    Also isometric holds for your calves and your knee.

    For plyometrics pogo jumps, split jumps squats and depth jumps and running skipping drills help a lot.

    Lastly sprinting either on flat surface, uphill or resisted will increase acceleration and top end speed but you have to be careful with this one because it will be easy to feel like you are flying the first half, get too excited and don't have anything on the second half and actually end with worse times but if you maintain good form and don't try to go too fast you will be fine.

    • 2 months ago
      Anonymous

      I forgot, for extra conditioning do interval sprints and jogs.
      For 10-15 mins jog at a moderately high intensity for 40-60 seconds and sprint for 10-20 seconds and repeat until you complete your distance and this will blow up your cardio.
      Actually for your run in one month scratch all the previous post and add this on top of your usual running and add the advice from the previous post to your training after so you can be even faster in the future runs.

      • 2 months ago
        Anonymous

        Wait im moronic and just realized that you don't have a specific run to do in one month so do the first paragraph and the second post first and over time add the rest.

  13. 2 months ago
    Anonymous

    I remember posting about a 20 minute 5k time once and people here assured me that even paraplegics run a 20 minute 5k

    did the internet lie to me?

    • 2 months ago
      Anonymous

      4 minutes / k it's a good pace, above average.

    • 2 months ago
      Anonymous

      Nah, that's decent, especially if you actually have upper body weight.

    • 2 months ago
      Anonymous

      5k 45mins would be powerwalking
      5k 35mins would be the lowest of actually running
      5k 15mins would be pro
      Record is below 13mins I think.
      20m is good.

  14. 2 months ago
    Anonymous

    >5 k in 34-38
    that's not running, that's walking

  15. 2 months ago
    Anonymous

    Start incorporating a long run into your week. On Saturday or Sunday go for an 8 mile run. On Monday, Wednesday and Friday you’ll run an easy 4 miles (say 11 min mile avg pace or a heart rate at 180 - your age). On Tuesday, warm up for 10 mins, run 400m @ 5k pace, stand still for 90 seconds, repeat that 8 times, then cool down. Do this for 5 weeks then run a sub 25 min 5k

  16. 2 months ago
    Anonymous

    i got a 20 minute 5k today bros
    to OP, I'd say just look into doing fartleks
    obviously you need to build up your endurance base but you also need to practice just moving your legs at a faster speed
    I think a lot of people who struggle to push past 10 minute miles (if otherwise healthy) are just doing something wrong with their form and should look into that

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