Faster 5k

>>40857005
run the couch to 5k program starting over at the beginning of it but focus on intervals and speed

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>>40857005
>>40857049
or look up and integrate fartleks into your normal training schedule

>>40857005

There is a book called "Daniels Running Formula." Find a copy and based off of your current experience and ability, pick one of the programs at the back and follow. The book is in the third edition but for your purposes the second will do if you can buy it cheaper that way.

>>40857005
>less than 30 minutes

>>>/fat/

You really dont need a program unless you are trying to go below 18 minutes. Just run

yo, not OP but fallowing running bro here.

>does pic related really work?

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>>40857248
Forgot pic

>>40857005
Did you try running faster?

>>40857248

I'd say ~90% accurate. You'll know whether you're going 9 vs 10 minute miles, but not 9 vs 9:30.

http://halhigdon.com/training/

Get to running fatty. See you at the meet.

>>40857005
just run more lol. It only gets difficult once you start trying to break 20 minutes

>>40857680
Close enough, this pedometer cost $10 USD vs $99 for a fitbit

>>40858463

I would recommend just mapping out a route on mapmyrun or google maps. You don't need in the moment updates on pace unless you're training seriously in which case you can just go to a track anyway.

You're not going to get a whole lot of solid in depth answers on a message board, as a fully in depth training plan spans many months. But a previous poster was right about the jack daniels book, it's a solid read.

Why does every noob want a "workout plan" when the answer is just keep going? I dropped my mile time from 9 minutes to 5:45, and although it's not the best yet, I did it with my own "program.

Unless you're competing at a high level or taking drugs, you don't need some advanced and meticulous workout plan. Just keep running both distance, and sprinting

>>40857141
If you need a programme, definitely this.