at 42 years old how do i improve on my 5k times? what is a good work out?

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Interval training is a good way to improve running times. It's easiest to do speed play on a track, if you have access to one. You can start with a simple one lap fast, one lap recovery. And repeat. Once you get the hang of that, try 2 laps fast, one lap recovery. Then 3 laps fast, one recovery and finally 4 laps fast, one recovery. Don't forget to warm up and cool down.

If you don't have access to a track, you can use some other measured flat course or a treadmill. Another way you can do intervals is by time, like 1 minute fast, one recovery, etc.

Hill running is also kinda like speedwork in disguise. Try to maintain your speed when running up a hill. That will help you to run faster.

Runner longer can also help you to run faster. One long run per week would be good. A good guideline to avoid injury is to increase your distance by 10% per week. If you regularly run 5K, a long run up to 10 miles would be good. Keep the pace slower on the long runs, but you will find that it will help your speed on shorter runs.

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what is 5K times/

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at 42 years old how do i improve on my 5k times? what is a good work out?

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