Challenge of the Month: Run 5K in Under 30 Minutes

Three ways to add speed work to your training routine

Whether it's marathons, trails, road, ultras or on the track, all runners have to start somewhere, and the 5km run is a great place to start!

There are many different schools of thought on the best way to get your running to the 5km in under 30 minute pace, so here are some to consider for your training:

Run/Walk/Run - This is the training method recommended by Innovation SportsIt's all about building up your stamina with the method of work/rest/repeat. For example 10 reps of 2 minutes running, 1 minute walking. Ideal for those just starting out who need to build their cardiovascular endurance. (There are some longer distance runners who continue to use this method across longer distances as the rest/walking periods allow for higher intensity work during the work periods.)

Negative Splits - Ideal for runners looking to improve over longer distances, the negative split means your pace gets faster as you go on. You can easily track your splits using the GPS tracking on the Tribesports App.

Fartlek Training - This is an interval training method which will challenge different speeds throughout your run, going for high intensity periods with rest as and when you need it. This is particularly good if you want to play around with finding a pace you could run consistently over a certain distance. Speed play training allows you to experiment with pace and find one which is right for your goal.

One benefit to these training methods is that you run less of a risk of developing a 'comfort zone' or 'plodding zone' - you know, that pace which you feel you could maintain for the rest of the day if you really had to. Whilst a consistent running pace is important to develop, it can be very easy to fall into the habit of having a one-pace-only running style: the plod.

Before you take on the challenge, check out these Tribesports success stories:

“29 mins 13. So pleased to get under the half hour and complete my first tribe challenge. I started out with the NHS couch to 5km podcasts and have built from there so if I can do it, anyone can.” -Lee C

“Set a fast pace and go left right left till it is done.” - Angel A

“I ran my first 5K in 2012 and ran it in 27:30. I was very happy with that. I have run 3 additional 5K races since that time and have dropped my time with every race. My next goal is to run a sub 25 minutes!!” - David L

Are you up to the challenge? Get to work and come back here to share your success in the comments section below after you achieve your goal!

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