Forums >Running 101>How to train after first two 5K races?
I am a 58 year old male who just started running the end of June. I entered my first 5K race on August 1st and finished in 30:44. I entered my second 5K race August 29th and finished in 27:43 (I ran faster and the course was less hilly). I run 3-4 times per week in training and run 5K each time. My training pace varies between 9:15 and 9:45 per mile.
My question is: What is the next step in training to continue to better my 5K times? Should I try to increase the length of my runs or just stick with 5K and try to decrease the time?
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It's a 5k. It hurt like hell...then I tried to pick it up. The end.
I am a 58 year old male who just started running the end of June. I entered my first 5K race on August 1st and finished in 30:44. I entered my second 5K race August 29th and finished in 27:43 (I ran faster and the course was less hilly). I run 3-4 times per week in training and run 5K each time. My training pace varies between 9:15 and 9:45 per mile. My question is: What is the next step in training to continue to better my 5K times? Should I try to increase the length of my runs or just stick with 5K and try to decrease the time?
Right now, don't change anything. You gained 3 mins on your 5k time so you're gaining and that's what matters. Depending on how fit you were to start, it can take a while to get your body accustomed to running. Inactive guys like me, I spent a year just getting used to it and didn't run a 5k until I'd been running a full year. It took me 2 years to get out of the overuse/injury phase. Just keep it easy, doing what you can handle, and stay consistent for a while.