Hi Tasha, I have never kept track of the split times before... until today. Here's what they were:
1k- 5 minutes
2k- 10.5 minutes
3k- 17 minutes
4k- 22.5 minutes
as you can see, I decimated my previous pb on the 4k... 22:25.
do the split times tell you anything?
I don't think my dad runs a consistent 28 minute 5k... last year at a race he did it in 31 something. Mark & Wendy are moving down the street about five weeks prior to the race he says he can beat me at and I'll be training with them leading up to it. So I'm sure to be awesome by the end of that!
Hey Pamela, split times just tell you how your pace is every km.
It seems like you're going to hard at first and you're burning out at the end. Which usualy leads you in Fatuge. Which isn't good. Warm up for about 20 mins to get your heart rate up.
On long training runs I like to eat a lot of easy digestable fruits. Even sprint runs like 5 km. I still run from 1hr - 2hrs.
The key to at getting fast is take long easy runs, and practice form (so it becomes effortless) and change your runs up every week. Ie one day could be just hills, next day flat, next day drills, etc....
Two weeks hard, then one week of recovery, which is half your distance.
I hope this helps.
Best of Luck Pamela !