Park Run In Less than 30 Minutes
Discussion
Did my ninth Park Run this morning and just can't crack 30 minutes. I seem to run with a 130bpm and 140ish for the last 500m. Am I just not fit enough yet, too old and fat, suffering from 30 years of smoking or need to give it more time? I run 5k once or twice a week and am 57. Haven't run at all since I was at school but cycle a bit.
Edited by Spydaman on Saturday 2nd June 20:38
Give it more time. How has your progression been in your 9 parkruns to date? Also how flat / easy is your local event? Your heart rate sounds very low to me - mine generally gets into the 190s when pushing hard (under 50 resting) and gets up to 130-140 within a couple of minutes of easy running.
Fair play for giving it a good go mate. I was 35 when I did couch to 5k and I recall 30 mins being my standard at first. I also used to smoke and was a couple of stone overweight. You are doing very well by the sound of it, just keep persevering. If i had done nothing for another 20 years I don’t think for a minute I would be where you are!
Well done though and keep at it. Do you have any way of checking your pace as you are running - GPS watch or Strava on phone or is it a multilap course so you are able to check at end of each lap? If you are close to your target, what about asking the run director if they can suggest a suitable pacer to help you achieve a sub 30 min run?
My 5K times came down a lot when I started doing some longer runs, might be worth trying doing 7 or 8k a few times and it'll get easier keeping your pace over 5k.
I also find if I run once a week I get slower, twice a week I can maintain my pace, but I need to run 3 times a week to improve.
I also find if I run once a week I get slower, twice a week I can maintain my pace, but I need to run 3 times a week to improve.
cslwannabe said:
Well done though and keep at it. Do you have any way of checking your pace as you are running - GPS watch or Strava on phone or is it a multilap course so you are able to check at end of each lap? If you are close to your target, what about asking the run director if they can suggest a suitable pacer to help you achieve a sub 30 min run?
All of the above - I use MapmyRun app on my phone - 30 min's is 3 minutes every 0.5km, Just try to keep infront of this target.Remember to keep the fun into your run..... fitness will come with the exercise but exercise wont occur if not fun … therefore focus on the enjoyment rather than achieving this magical time
I found a good way of bringing times down was to set a much faster pace during training runs. Even if it meant I couldn’t complete the distance I set out to do during training, running at the faster pace got me used to it and helped to break my target time. eventually 5k times came down from around 30 mins to just over 20 minutes. Keep at it!
Have your tried a different ParkRun and tried a different time?
The 3 local to me are very different in terms of setup which don’t always help improving your time.
Bracknell & Frimley Lodge are 2 x 2.5km loops, which are tight in sections and often mean you can get stuck behind slower runners. Also they have a few tight turns, which can slow down your pace.
Newbury is one long loop, with plenty of space for overtaking and means your can keep a steady pace.
Obviously there is physical things you need to do, but maybe look at a different course as well to help.
The 3 local to me are very different in terms of setup which don’t always help improving your time.
Bracknell & Frimley Lodge are 2 x 2.5km loops, which are tight in sections and often mean you can get stuck behind slower runners. Also they have a few tight turns, which can slow down your pace.
Newbury is one long loop, with plenty of space for overtaking and means your can keep a steady pace.
Obviously there is physical things you need to do, but maybe look at a different course as well to help.
To answer a few of the questions posed:
- my times are 32:01, 31:45, 32:33, 33:08, 32:55, 31:20, 30:48, 30:32 and 30:51although Strava said 30:24
- I use Strava to log my runs but switch it on an put it in my pocket. I don't use it to pace myself.
- I have been extending my mid-week route so maybe that will help. I find it take 2 or 3 days to recover from the aches and pains so can't see me doing 2 or 3 runs in between the PR.
- I've only done the local Moors Valley run which quite busy with 4-500 runners so takes a while to get started. I could start at the front and knock 30s to 1m off my time but that's not comparing apples with apples.
- my times are 32:01, 31:45, 32:33, 33:08, 32:55, 31:20, 30:48, 30:32 and 30:51although Strava said 30:24
- I use Strava to log my runs but switch it on an put it in my pocket. I don't use it to pace myself.
- I have been extending my mid-week route so maybe that will help. I find it take 2 or 3 days to recover from the aches and pains so can't see me doing 2 or 3 runs in between the PR.
- I've only done the local Moors Valley run which quite busy with 4-500 runners so takes a while to get started. I could start at the front and knock 30s to 1m off my time but that's not comparing apples with apples.
You could gain a bit by starting slightly further forward, but if you go too far forward you risk setting off at the speed of the people you're with and burning out early which might give a slower time than if you set off in the 'right' place. (Or getting in the way!)
As well as doing some longer runs (speed not important) to build stamina, you need to do some faster ones, eg 5x1k with a rest in between, at 6 min /k or slightly below to learn how to run faster.
Moors Valley looks like it's a bit hilly, so you'll have a PB there and if you go to a flat course you'd also have a PB there, they are different things - we don't compare an F1 speed/laptime at Monaco against Silverstone - they're different circuits.
As well as doing some longer runs (speed not important) to build stamina, you need to do some faster ones, eg 5x1k with a rest in between, at 6 min /k or slightly below to learn how to run faster.
Moors Valley looks like it's a bit hilly, so you'll have a PB there and if you go to a flat course you'd also have a PB there, they are different things - we don't compare an F1 speed/laptime at Monaco against Silverstone - they're different circuits.
Spydaman said:
To answer a few of the questions posed:
- my times are 32:01, 31:45, 32:33, 33:08, 32:55, 31:20, 30:48, 30:32 and 30:51although Strava said 30:24
- I use Strava to log my runs but switch it on an put it in my pocket. I don't use it to pace myself.
- I have been extending my mid-week route so maybe that will help. I find it take 2 or 3 days to recover from the aches and pains so can't see me doing 2 or 3 runs in between the PR.
- I've only done the local Moors Valley run which quite busy with 4-500 runners so takes a while to get started. I could start at the front and knock 30s to 1m off my time but that's not comparing apples with apples.
I look at those times and see a clear step change between the first five and the last 4 runs. You are getting quicker; it's just that because you're aiming at a target you want your progress to accelerate as you approach it (which it won't). - my times are 32:01, 31:45, 32:33, 33:08, 32:55, 31:20, 30:48, 30:32 and 30:51although Strava said 30:24
- I use Strava to log my runs but switch it on an put it in my pocket. I don't use it to pace myself.
- I have been extending my mid-week route so maybe that will help. I find it take 2 or 3 days to recover from the aches and pains so can't see me doing 2 or 3 runs in between the PR.
- I've only done the local Moors Valley run which quite busy with 4-500 runners so takes a while to get started. I could start at the front and knock 30s to 1m off my time but that's not comparing apples with apples.
A couple of things. First, do you feel that you run at an even pace for the entire 5k? It's very easy when running a specific distance in a crowd to go off too fast. Once you tip yourself over your threshold (ie the point at which you can't take on O2 fast enough) it can take a bit of time to recover. So if you're not running an even pace, counter intuitive advice: try running the first half of the distance a bit slower and hold that pace to the end. You might want to think about getting a GPS watch that will display pace. To crack 30 mins you have to run only very slightly better than 10kmh, or 6.00 mins/km. So your target would be to hold (only) just better that pace/speed from the off, and be consistent over the whole distance. Keep checking the watch all the way.
Secondly, if you're really serious about hitting that target, and you are finding that you are suffering aches and pains in the week, maybe miss a parkrun and instead do a couple of weeks focussed on speed. So instead of doing a longer mid week route try 8 reps of say three minutes each at 5.00-5.20 min/km pace, with 2-3 minute recovery intervals. These can feel hard (the first couple and the last couple usually feel worst with the ones in the middle feeling ok) but they are absolutely great for increasing your leg turnover, strength, stamina and CV performance.
I think it's just a case of getting fitter
maybe don't fall into the trap of feeling like you have to do PR every week. Maybe do every 2nd or 3rd PR and use the weekends in between to do a longer steady run to help build up your base fitness. Especially if running hard for the PR takes it out of you for a few days afterwards. Try to build it up gradually until you can run for 50 mins or so, but keep it slower than your target PR pace. Once you can do this you can add in some shorter, harder efforts on weekdays.
Don't forget it takes 4-6 weeks for the training you're doing now to have an effect.
Careful to not over do things and take note of any niggles. spending a bit of time in the evenings stretching and doing some basic strengthening exercises for hip flexors, hamstrings, glutes, lower back etc will help make you a stronger runner and reduce the stress of running on your body.
ETA- agree with Greg66's post above. Didn't read whole thread first time round
maybe don't fall into the trap of feeling like you have to do PR every week. Maybe do every 2nd or 3rd PR and use the weekends in between to do a longer steady run to help build up your base fitness. Especially if running hard for the PR takes it out of you for a few days afterwards. Try to build it up gradually until you can run for 50 mins or so, but keep it slower than your target PR pace. Once you can do this you can add in some shorter, harder efforts on weekdays.
Don't forget it takes 4-6 weeks for the training you're doing now to have an effect.
Careful to not over do things and take note of any niggles. spending a bit of time in the evenings stretching and doing some basic strengthening exercises for hip flexors, hamstrings, glutes, lower back etc will help make you a stronger runner and reduce the stress of running on your body.
ETA- agree with Greg66's post above. Didn't read whole thread first time round
You cant just run 3 5km a week and get faster, I recommend either
A, run a 3km, a 5km & a 10km a week. A 30 minute 5km is 6min/km, the 3km should be faster than this, the 5km and 10km about the 6min/km mark, build yourself up to the 10km 1km at a time if you haven't done 10km before.
B. Fartlek. 2x5km runs a week and 1 session of sprint training - 5minute warm up walk, 5minute warm up run, 30sec sprint@80%, 2 minute walk, 30sec sprint@90%, 2 minute walk, 30sec sprint@100%, 2 minute walk, 30sec sprint@100%, 2 minute walk, 30sec sprint@100%, 2 minute walk, 5 minute warm down run. As you get better, reduce the walk length, increase the sprint length, you can even jog/run in between the sprints.
A, run a 3km, a 5km & a 10km a week. A 30 minute 5km is 6min/km, the 3km should be faster than this, the 5km and 10km about the 6min/km mark, build yourself up to the 10km 1km at a time if you haven't done 10km before.
B. Fartlek. 2x5km runs a week and 1 session of sprint training - 5minute warm up walk, 5minute warm up run, 30sec sprint@80%, 2 minute walk, 30sec sprint@90%, 2 minute walk, 30sec sprint@100%, 2 minute walk, 30sec sprint@100%, 2 minute walk, 30sec sprint@100%, 2 minute walk, 5 minute warm down run. As you get better, reduce the walk length, increase the sprint length, you can even jog/run in between the sprints.
Spydaman said:
I always thought max heart rate was roughly 220 - age. You must be a bit younger than me.
That's a pretty flawed test tho, it works for some, but not for many. I'm 44 so my Max HR should be 176, but it's actually up about 210.For the OP, to progress you need to work on two aspects, endurance and speed. Use a little interval or 'fartlek' training when you're out on a run. Take it really easy then sprint for a short bit, say between a couple of lamp-posts, then go back to an easy pace until you feel ready to do it again.
Also try going a little longer than 5k but at a pace less than you would run it, to improve endurance.
Between the two aspects you should see some improvement, but doing it a couple of times a week won't be enough to see any rapid gains
To run faster over a 5k (or any set distance) I'd do 2 things:
1) Practice running faster for shorter distances e.g. 500 metres then 1k
2) Run slower longer runs 8-10k
First will help you speed up, the second will help with endurance.
Then gradually build to a longer distance at a higher pace.
Ideally you need to be able to see and record your distance, average pace and time.
+ also get out on your bike for a longer period as this helps you build your cardio endurance for running.
1) Practice running faster for shorter distances e.g. 500 metres then 1k
2) Run slower longer runs 8-10k
First will help you speed up, the second will help with endurance.
Then gradually build to a longer distance at a higher pace.
Ideally you need to be able to see and record your distance, average pace and time.
+ also get out on your bike for a longer period as this helps you build your cardio endurance for running.
Edited by g7jhp on Tuesday 5th June 14:27
Do all you lot really enjoy PR etc??
I can't believe Im the only person who freely admits to loathing and detesting it and everything to do with running?
There is not a single thing I find in anyway enjoyable about running. It is a chore to be endured, like ironing, cleaning the loo or gardening to hopefully get some beneficial outcome.
I can't believe Im the only person who freely admits to loathing and detesting it and everything to do with running?
There is not a single thing I find in anyway enjoyable about running. It is a chore to be endured, like ironing, cleaning the loo or gardening to hopefully get some beneficial outcome.
Gassing Station | Sports | Top of Page | What's New | My Stuff