If I want to finish a 5k at 8 min/Mile pace

Do I run at said pace for as long as I can, gradually improving my stamina until I can hit 5k at that pace?

Or do I run 5k at 12 min pace, gradually improving my speed until i can complete the distance at the pace i want?

Understand, the numbers aren't as important in this question. It's just meant to illustrate two different approaches.

first step: run at a comfortable pace and time yourself
second step: try to shave 30 seconds per mile on subsequent runs
third step: fartlek runs
run at a comfortable pace and then sprint for as long as you can and then return to your comfort pace..rinse repeat till the end of the run

most important get your baseline on a first run and shave off from there
you want to complete runs...no walking

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Navem nu, cuando sol
Tutu nu, vondo nos nu
Vita em, no continous non
Nos nu ekta nos sepe ta, amen

When the sun shades the ship
We sweat and life is not safe
To swim or to touch not
When we unite we hedge amen

Start slower pace.. increase speed

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Start with shorter intervals at your target pace with some rest periods in between and gradually build into longer interval or shorter rest periods.... but make sure your total volume of running is enough to build stamina.

An example would be running a set of 500m, 400m, and 300m in succession, with 1 min rest in between each. 500m at just slower than 8min/mi pace, 400m at pace, and 300m faster than target pace. Repeat the set 4 times with a 4 min rest in between each set.

So you end up 4800m at around 8 min/mi pace, but with alot of rest in between.

The distances and times are notional, but with this kind of scheme, you build stamina AND get comfortable running at your target speed.

As you progress, the intervals can get longer or the rest periods can get shorter. Eventually, you should be able to run non-stop at your goal pace.

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>If I want to finish a 5k at 8 min/Mile pace
>
>Do I run at said pace for as long as I can, gradually
>improving my stamina until I can hit 5k at that pace?

Only if you like having injuries and being in pain.

>Or do I run 5k at 12 min pace, gradually improving my speed
>until i can complete the distance at the pace i want?

This is the generally accepted approach...you train to get faster AND maintain the pace. Over time you'll get faster.

>Understand, the numbers aren't as important in this question.
>It's just meant to illustrate two different approaches.

One approach is proven to work and significantly reduces the chance of injury.

just run the distance...or a little more...at a comfortable pace...then gradually work towards making that 8 minute/mile pace be your comfortable pace

"Dressed up like an evil villain dressed up like a soccer dad"

as you feel better about the distance, gradually increase the speed.

Y'all buy those labels, I was born supreme

1) Lots of long slow runs so that your body gets comfortable covering the distance. You should be aiming for comfortable 5 mile runs.

2) a few short runs or interval days. Run a mile at 8 min pace (or as with 90-95 percent effort, rest 5 mins do again).

3) Every 2 to three weeks do a test 5k to see where you stand.

I need that comfort. I only run two and a half miles at a time. Might do a 5k this year.

don't have to buy from the store you get fitted...but proper shoe selection

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Navem nu, cuando sol
Tutu nu, vondo nos nu
Vita em, no continous non
Nos nu ekta nos sepe ta, amen

When the sun shades the ship
We sweat and life is not safe
To swim or to touch not
When we unite we hedge amen

I run in some version of Adidas boost running shoes. lightweight, gives me the cushion I need.

Y'all buy those labels, I was born supreme

Longer "relaxed" runs i'll wear these Saucony Freedom ISO or Brooks Pure Grit 5's during winter and cooler months.

I did run a 10mile race in the Mizuno Wave Shadows last week...but I don't think i'll do that again, feet were kinda beat at the end.

"Get ready....for your blessing....."
"Bury me by my Grand-Grand and when you can come follow me"