My recent posts have focused on longer distance races like marathons and half marathons. Are you ready for a change? Here’s an idea, how about training to run your fastest 5k? It doesn’t just happen, you know. It takes planning, hard work, and dedication to train properly for a 5k race PR (personal record).
A little internet research will show many marathon training plans, quite a few half marathon plans, and not too many 5k plans. I take it back. Many beginner 5k plans, not so many “I want to set a PR” plans. So what’s up with that? Do people just go out and run fast?
Are you ready to run your fastest 5k? Here are 10 tips that will help you set that PR. #RunningClick To TweetWell, obviously it’s not as simple as that. It may not be as exciting as marathon training, but it does take specific training to run your fastest 5k.
Run Your Fastest 5k
Here are 10 tips that really will help you get faster, and will help you run your fastest 5k.
Set a Goal
Since this information is designed for runners who are experienced at running and have done at least a few 5ks, you should have an idea of what your time goal is for the 5k. This is important because many of your workouts will be designed around your goal race pace.
Build a Base
Your body can adapt to speed and intensity training in 4-8 weeks, but I suggest spending about four weeks building a base before you start your actual training plan. Building up to 25-30 miles per week, with a long run of 8-10 miles before you introduce speed training will give you a solid foundation for success.
Follow a Plan
Either find a training plan, make your own, or hire a coach to design a personalized plan. A good plan should have most of these tips worked into it. Depending on your current fitness level, take 8-12 weeks to prepare to run your fastest 5k.
Interval Training
Interval training on the track will improve your VO2 Max and help you run faster. Aim for about 3-4 miles of interval work. You can do 400 meters at slightly faster than your goal 5k pace, 800 meters at goal pace, or mix it up with different distances. The goal is to run fast (but not all-out), with brief rest, and work hard.
Here’s one of my favorite interval workouts:
Tempo Training
Tempo runs help increase your lactate threshold, which will help you run faster for a longer period of time. Most of the lactate your body produces is converted into energy to power your workout. You know that feeling when your legs (and lungs!) start to burn? That’s the point when hydrogen ions accumulate, which increases the acidity in your blood, forcing you to slow down. To create lactate your body uses some of those hydrogen ions, which help reduce that acidity. Tempo runs, which are also called Lactate Threshold (or LT) runs, will make a big difference.
Here’s my favorite Tempo workout. For the purposes of 5k training, sustain your tempo pace for 2-4 miles. A great way to figure out your tempo pace is the pace you can sustain for about an hour. Comfortably hard is another way of looking at it. For an even more precise guideline, check out Coach Laura Norris’ post, How to Do Your Own Lactate Threshold Test.
Hill Training
Frank Shorter said that hill work is speed training in disguise, and it couldn’t be truer. Running hills will make you stronger, increase your fitness, and, in the end, make you faster. I suggest alternating tempo runs and hill runs, once a week.
Here are 3 Hill Workouts to help you get Stronger and Faster.
Add Some Strides
Adding 6-8 sets of strides after an easy run can help improve your cadence, leg turnover, and running efficiency. They are also great as part of your warmup before a speed workout.
Strides are short accelerations for about 80-100 meters. Do a stride by gradually accelerating to about 85% of your maximum speed, hold that pace for about a third of the total stride distance, then decelerate for the final third. Catch your breath for about a minute, then do the next stride.
Take it Easy
Do not run hard all the time. Your body needs to recover from all the hard work, and easy runs will help you do that. Running easy is an important part of recovery. Running hard all the time will wear you down, and eventually slow you down as well. If your training plan or coach says to run easy, do it
Strength Train
Strength training is a great way to cross train. It gives your running muscles a rest and will help you stay strong and balanced, which will protect you against injury. Total body workouts are important, but runners should pay special attention to strengthening their glutes, hips, and core. Here are a few workouts designed especially for runners.
Quick and Challenging Total Body Workout for Runners
Here are 8 Essential Strength Exercises for Runners
Improve Your Running by Activating Your Glutes
Essential Core, Hip, and Glute Routine for Runners
The 5 Most Important Strength Exercises for Runners (no equipment needed)
Upper Back and Shoulder Workout for Runners
Recovery
A good training plan will have recovery worked in, so follow the plan and take your rest when you are told. Proper nutrition, getting enough sleep, and taking cues from your body are other ways to make sure that you recover correctly.
In addition to simply resting, proper recovery includes rehydrating, refueling, and body care like stretching and foam rolling. A proper plan will help you recover faster, improve your performance, and help you avoid injury.
Upgrade Your Post-Run Stretch Routine for Better Results
Foam Rolling for Runners: An Interview with Intelliroll Creator Dr. K
A New Look at Stretching: The Core Four
How Fascial Stretch Therapy Can Make You a Better Runner
Take these tips, follow your plan, put in the work as well as the rest, and you will be well on your way to running your fastest 5k.
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
These are fantastic tips, Debbie!
I especially love the ladder/pyramid workout—such a fun way to sneak in speed work. These sessions are key if we want to get faster!
A 5K goal is perfect for beginners—it’s achievable without feeling overwhelming. And even for more experienced runners, focusing on a 5K can bring some much-needed variety and fun to training!
I love ladder workouts. They’re challenging but because the distance changes they are more interesting.
Sometimes it seems like many people think that 5ks are just for beginners but if you really train to set your PR they are extremely challenging.
I agree that it is interesting that many runners dont train for a faster 5k once they have done longer races. It can be so beneficial to change things up! The 5k can be so challenging when you are really racing it.
I think 5ks are really challenging if you’re trying to set a PR or improve your time. Or win lol.
It is a totally different type of running for those of us who like to do longer distances. When I trained specifically for 5K’s it was hard! The training helped me so much with my half marathon time that year as well
I agree that 5k training is hard! As is actually racing a 5k. It’s been a while since I’ve done that but it is very satisfying to train hard and hit a goal.
Excellent advice!
Speed is something my body doesn’t do well, but I do try to incorporate some of these techniques into my training. We are back to summer temps here, so obviously, I will slow down a little, but hoping to get some faster pacing back by fall and winter.