From 28min to 25min 5k key training sessions

How long have you been running, and how old are you? Male/female?

If you're new to running and you're under around 50, this should happen by just continuing to run - and if you keep doing workouts, you'll probably get much faster.

You’ll probably just get there with what you’re doing unless you’re very old or overweight

All you really need is patience. When you're ready add another easy mile to your schedule, then another and so on. Do this as gradually as you need. Two workouts a week is plenty.

You're doing great. Just keep on running BABY. Run as much as you can. Add a few extra miles to your schedule each week. Take a down week every 3 or 4 weeks.

You might want to consider replacing one of your harder workouts with a faster repetition session to develop some endurance at speeds faster than your race pace, it may also help with mechanics and your running economy. Keep it up and good luck!

9:30 threshold run lol

When I started running I could run a 20 min 5k before doing any training at all

5 consecutive helpful posts? has runnersworld cut a deal and merged with letsrun?

phew, normal order is resumed

20 min 5k lol

I ran 13:20 in my first 5k!

I used a spin bike to help with my training when I was slower. I felt the same way about adding miles, so my extra cardio came from the bike. I removed a lot of body fat and became faster by not moving so much unhelpful weight in the 5K.

I recommend 100 miles per week.

Just from what you posted I have to assume you are either 60+ or overweight/obese. I would just keep your mileage what it is right now and focus on losing weight. That will be by far what gets you the biggest improvement.

Are you lifting or doing anything with weights? Even once a week will make a huge difference in adding strength and improving time.

Key session: keep doing what you're doing.

Consistency will get you there.

For real though, drop all the workouts and other nonsense. Just jog 25-30 miles a week at 9-11 minutes per mile. Do parkrun once a month as a speed test. Thank me later

As guy above said,

Drop all workouts, strides etc.

Run 5 times per week 30-60min and hit the parkrun every weekend.

You Run 22 min in 3 month

to echo what everyone else is saying, if you're running consistently for any amount of time and aren't able to hit 25 minutes in the 5k, there's probably some obvious X factor going on. just consider things that can be holding you back, probably one or two will really stick out.

for me it was weight, which is the most obvious possible thing, but i didn't focus on it for so long. i faffed around with daniels/pfitz trying to improve from 27-28 to sub 25 as a big dude for so long, and then just gave up and quit running and switched to gym + diet instead. after losing 50lb, ran mid-23 on a whim with no training.

Yes. 5 easy runs per week. Plus parkrun (that *is* your workout).

After the parkrun, do a few short sprints. Then take a day off the recover (rest is part of training and will help you improve).

He might not live near a parkrun!