Running my first postop 5K - how can I get sub 40 minutes?

My first 5K (was preop), I finished in 42 minutes.

I really want to finish sub-40, but I seem to be stuck at a pace of 13:55 minutes a mile.

How can I train so as to get better than this?

Any advice appreciated.

Have you thought about doing the couch to 5k program? Maybe you could start further into it, or alternate between jogging and running, rather than walking and running? That is what I'm doing. I hear interval training is the best, and the C25K App on my ipod was the easiest thing for me to use that already had preset times sectioned out for me.

You need to start doing speed intervals! Example:

Warm-up
Run 1 minute at Goal 5k pace
run 1 minute at easy pace for recovery
Repeat this 8 times
Cool down

Next speed workout 1:30 at goal pace
run 1 minute recovery
repeat 8 times

Next speed workout
2 minutes @ goal pace
30 seconds recovery


Next one
3 minutes @ goal
1 minute at old 5k pace.

 Thanks for this Dan! I think this is what my husband was trying to explain to me the other day, but its not the easiest to do from Afghanistan I don't guess. lol This chart helps a lot!

What Dan said.

The main thing to know is that in order to run faster... you need to run faster.  I've used similar methods, but since I run on a TM it's easier to set the desired speeds.  The speed workouts should be done about once a week.

Linn

 How about tailoring your nutrition prior and during the run so that you have stamina to to finish in sub-40s? I just finished a book on vegetarian sport nutrition written by a marathoner nutritionist, and she shared her own results on "mindless" diet vs specific types of food. What do you usually eat before the training? 
Cheers,
Olga