Run a 5k in less than 30 minutes

I have been working at this and training for this for 12 weeks, and this morning I had my race…and I kicked some serious butt!

My previous race (12 weeks ago): 31:39
MY RACE TODAY: 27:53

My mile splits were 9:19 (after 1) and 18:14 (after 2)

Thats almost 4 minutes off my time! I am so excited. And since it wasn’t a very big race, I even won my age category and got a medal. I feel so accomplished :) Work hard, everyone!

I have been interval training 1 day/wk and I have really seen an improvement to my “comfortable” pace. When i started this training program, even 12 minute miles were tough. now 10-10:30 minutes are my norm, even for a 5 mile run! 10:30 pace won’t be enough to finish a 5k in under 30, but I’ll just have to push a little harder for the race :) It’s just nice to see an improvement since i started working towards this goal and training for this run about 11 weeks ago. March 10th, I will reach this goal!

I ran a 2 mile time trial this morning, with the intention of running 800m negative splits – and yaay I accomplished the goal! my splits were:

4:25
4:20
4:13
4:03

That is 17:01 for 2 miles – ave. 8:30 miles. I don’t think i could have maintained that for another mile, though. But even if i ran another mile at like 10 min. mile, i am so on track to accomplishing this goal! My race is in about 5 weeks, so i will train even more before then. Who knows, Maybe i can even get a 27:00 5k! that would be so awesome!

i just got new shoes – i’ve never owned asics before so hopefully i’ll have good things to report

ETA: Its like running on a flipping cloud. I love them! no blisters, no shin pain – i ran 4 miles plus did a 45 min indoor cardio workout in them today. What a difference a shoe makes!

My pace seems to be naturally speeding up. I have been doing 1x/week speed workouts in addition to my 4 mile runs. Now i am comfortably running 11:30 miles during my 4 mile run (3 weeks ago i was running 12 mn. miles). hopefully the time will continue to drop. If i can get my 4 mile time down to 10 minute miles, I could probably reach this goal.

I am following this plan. I am not new to running but i want to get my time down, so i started with the “novice”, as opposed to the easier “beginner” plan. I just started week 1 this week. the 4 mile runs have been easier than i thought, but i am only running 12 minute miles. I want to get the 4 mile distance down first, then start running for time. So far, so good.

i ran a 5k last weekend in 31:42. i had to walk for part of the way. i run pretty often, but at a pretty slow pace, and generally for about 3 miles. i wanted to run an official race and was pretty disappointed with the results, actually. I know i can do better, so my first goal is to get it under 30 minutes.