Looking for a training plan to run a faster 5K? Me too… I completed a 5K recently for the first time since my diagnosis (see here)

I’m going to create my own plan, mainly as I don’t want to push myself too far too soon (see point 4 in my tips article for starting to run with type 1 diabetes here to see why) so I looked through several online articles and videos, to see what somebody looking to run a faster 5K should be doing.

The good news? It doesn’t seem that complicated!

The following 3 types of workout seem to be mentioned everywhere whenever someone is talking about how to run a faster 5K.

1) Intervals

Periods of running as fast as you can (for a set time or distance), with periods of walking or jogging much slower in between to allow for recovery. It would seem wise to run fast if you’re aiming to run faster after all!

This post from Runner’s World gives more interesting variations than most for interval training.

2) Tempo Runs

Not massively different from above… and it doesn’t seem 100% consistently described. However, all sources seem to say you should be running at a level between ‘comfortable’ and ‘fast’. This video gives a few different ways to work this pace out, and you’re bound to like one. I’ll be noting most of them for the future personally, and just use the ‘7/10’ effort technique for now!

3) Run For A Longer Distance Than 5K

This seems pretty logical too. If I want to be able to run a distance quickly, then I should be able to run further than it! It’d seem a rather obvious next step to make my next goal in terms of increased distance a 10K (6 miles), so I’ll stop short of that… I’ll rather arbitrarily go for 5 miles max for now, so I’ll be looking to build up to this distance before my sub 25 minute 5k attempt.

So no plan just yet… but that will follow soon. And in the the spirit of starting small from my tips article here … I will be focusing on these 3 types of run for now. Of course, with type 1 diabetes, looking to see how blood sugars react on a new workout is just as important as building fitness.

Personally, I’ll use the next 2 weeks to test what I can manage in an interval workout and tempo run workout, then build a plan from there!

Disclaimer – It is essential that you do not take on board any advice given on this website without first seeking the advice of a medical professional. Any descriptions of different ways in which I manage my type 1 diabetes on this website, including in the comments, are given in good faith, and are shared merely as suggestions which should be ran past a doctor or diabetes specialist nurse. 

Published by Marcus Pezzaioli

I started www.diabeticstokebloke.com in September 2018 to document my attempts to get fit after a diagnosis of Type 1 Diabetes in April the same year. I believe sharing my story can help anyone who is afraid to exercise with type 1 diabetes, and show that it is not as complicated as it may appear from other sources of information out there. If I can do it, with no CGM and on MDI, starting out as somebody who does not fit the athletic profile whatseover; then anybody can.

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