as it says on the tin
Both speed reps and build endurance.
my 10k time came down nearly 3 minutes in marathon training this year.
keep building up your long slow runs, but also do some speed work, with practise it just comes down.
7-8 isn't bad, and not from technical knowledge, but from my own experience I would say when you can comfortably do 10-11k then you are less afraid to give it absolutely everything in your 5k.
you need to be prepared to fail and have the odd time where you go way to quick and just accept sometimes it can go wrong and jog/walk in, but then you can try again the week after
Also have a look on here.
I learnt from my worse failure at 5k. I ran in subzero temps in t-shirt n shorts and had an asthma attack, I learnt A wear warmer clothes, B all thst happens when you fail is you don't get a time, that's it... Shrug your shoulders and plan the next campaign (oh and have an inhaler around if it's really awful conditions).
You're not likely to improve very much with 'a week of training'. I think you should leave it at least a month, and try making one or two of your runs a bit longer than 5k. If the parkrun is the longest run you usually do it's not surprising you find it hard. Why not skip parkrun for three weeks and spend that time building up to 6, 7 then 8k slowly by yourself before you have another go?
Re-think this Scottish i think. Maybe start a C25K plan?
He can already run 5k Jason. But one of those 'bridge to 10k' plans might help.
Oh yeah, my bad .
What millsy says
Thanks folks il go away and aim for June to run it i see what your saying about longer runs too il be planning on building them up to hopefully 10k over the next while
need to sit down and plan this out
Stop talking and typing and train.
I'm not feeling too sympathetic towards such a poster. They're just not doing anything to warrant improvement. They just want it.
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