Two-month regimen detailing daily jogging protocol resulting in sub-30 minute 5K completion
Running for me started as a new hobby in 2020 with a Couch to 5K program. After a few months, I accomplished the program, feeling quite accomplished. However, I wasn't running a full 5K, but rather maintaining a pace for 30 minutes that took me roughly 4.5K.
You see, Couch to 5K programs focus on training time rather than distance, which can lead to confusion. Nonetheless, running for 30 minutes is still a major achievement, especially for beginners. After reaching this milestone, I set my sights on completing 5K in 30 minutes or less.
Last year, I got the chance to test the Coros Pace 3, a watch that profoundly changed my approach to running. I followed a specific 5K Intermediate/Advanced Training Plan for several months to boost my speed, which resulted in my fastest 5K time of 28:39. Not only did this plan help me achieve my goal, but it also rekindled my passion for running. Here's my takeaway.
Coros Pace 3: $229.99 at REIThis watch transformed my running routine. With features like heart rate monitoring, rest advice, push notifications, and a map function for designed runs, it's an ideal companion for those aiming to enhance their race speeds.
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Insights from the Running Plan
Running Slow Helps You Run Fast
Despite hearing this advice numerous times, I hadn't really taken it seriously. Before starting this program, I ran every session at my maximum pace and effort without much variation.
It wasn't until the Coros watch analyzed my heart rate and helped me set my easy pace (between 7:50 and 8:40 per km) that I realized how low my easy pace should be. Running slow allowed me to build more miles without feeling exhausted, which improved my aerobic capacity and cardio function, making me faster.
Finding Your Easy Pace Helps You Embrace Running
Once I accepted the idea of running slow, I discovered a new appreciation for easy runs, especially leisurely long runs through parks and nature trails. Consistency is key in maintaining fitness, and enjoying your chosen activity can help build a lasting routine.
Increasing Distances Makes You Stronger
Although the Coros program focused on 5K times, it required runs of up to 11km. Prior to this program, runs longer than 7km would cause my knees to ache. However, following the gradual increase in distance allowed my body time to adapt, and by the time I was tackling 10km runs, my knees felt fine, indicating improvements in my strength and endurance, particularly in the front of my thighs (quads).
Sticking to the Plan Can Be Challenging
I needed to fit four or five runs per week, including long runs, into my busy schedule. This was time-consuming, and sometimes I struggled to accommodate everything. I also got carried away and tested my fastest 5K after just four weeks, well before the run coach recommended. This resulted in my best time of 28:39. However, after eight weeks, I had to take a break due to a lung infection, missing the final weeks and race day. Despite the setbacks, I learned a great deal from the Coros plan.
Since completing the program, I've come to appreciate slow running and can now manage a sub-30-minute 5K.
- Running slow helps build cardio function and aerobic capacity, making you faster, as I discovered when I followed a specific 5K Intermediate/Advanced Training Plan and my fastest 5K time improved to 28:39.
- Embracing easy runs, particularly leisurely long runs through parks and nature trails, can foster a new appreciation for running and contribute to a lasting fitness routine.
- Increasing distances in workouts gradually helps improve strength and endurance, as I experienced when I adapted to running up to 11km after following the Coros program.
- Committing to a fitness plan can be challenging, especially when it comes to fitting numerous runs into a busy schedule, but the valuable insights and improvements in health-and-wellness and fitness-and-exercise are worth the effort.
