Forums >Running 101>Running sub 30 5k
<span>Ive been running for around 4 weeks so i am relatively new to the world of running. My main sport is cycling in which i have been riding 150+miles a week for around 6months now. I have never been able to run my whole life and building up my fitness through cycling i thought it was time to have a go at running. My first run was 2miles in about 24mins and my next was 5k in 35mins which i was very proud of just for finishing!! I am also currently well over Weight and currently on a weightloss programme having lost 31lbs with approximately 20 still to go. My first 10k came 2 weeks later in a time of 1:12 and my next 10k today ten days later in 1:08 while feeling good running. A few months ago i would never of dreamed of running 5k never mind 10! My 5k time is now at around 33mins and I currently run a 5k and a 10 k each week as well as cycling. As i am still losing weight i would like to hit a sub 30 5k over the next few months. Is there any workouts i should be doing to increase speed or what should i be doing to cut my 5k time as i have no experience running in the past! Any advice would be great thanks
Run more often. You're running twice a week and improving due to beginner gains and aerobic fitness from cycling. It's not about any special workout, you're simply not running enough yet. That said, you've done a lot more than other people at this stage due to your cycling. Be cautious as it takes time for ligaments and tendons to strengthen.
1600 - 5:23 (2018), 5k - 19:33 (2018), 10k - 41:20 (2021), half - 1:38:57 (2018), Marathon - 3:37:17 (2018)
If you've been cycling 150 miles a week then you already have the aerobic fitness. If the 5K time is important, then pick a 5K focused training plan and follow it, or more simply run 3-4 times a week varying your distance and intensity over each of the runs, and you'll see that sub 30 soon enough.