After a year of no racing and consequently little training, you may be thinking about what you can do now that racing is starting up again. 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, unless, like me, your PR days are behind you, you can 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 my cohost 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!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, 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
This is a solid 5k plan, Debbie!
I did a 16-week long 5k training last year with Garmin coach Greg McMillan. He had me do all the things you recommend. He also included 1-hour runs, which I thought were surprisingly long for a 5k. But it worked!
I remember when you did that! And it worked! Yes, a strong base is good for 5k success, so hour runs, or even longer, are important parts of training.
I trained for a 5k this winter and did most of these things! Usually I just run 5ks without training for them so it was kind of nice to do specific workouts to help me prepare. Great tips!
I think many of us who enjoy longer distance don’t actually train for 5k races. We take them for granted but it really does make a difference when you do the specific training.
This is something I’ve always wanted to do – train specifically for a 5K! But I always get drawn in to longer distances, but I think once I’m done with my marathon training, I will schedule it in and start. Thanks for all the tips especially the fact you still need to build that solid base!
It really does make a difference when you train specifically for a 5k. And it’s fun to see what you can do!
I can’t wait to do all these workouts with the team. We’re going to start with some strides later this week and then hills in the next couple weeks!
I miss coaching cross country!
It IS very hard to find a 5k training plan that isn’t beginner! I found that strength training consistently made me so much faster, as well as chasing after my faster friends haha! But you are right- rest and recovery play a very important part as well and you definitely should not run every single run fast.
I used to run with a running club and I know chasing all the runners helped me run fasster!
These are great workouts to do in the summertime. I think base building and rest are so often aspects that are overlooked at the 5K level
True, people sometimes don’t realize that rest is an important part of all running distances.
Thanks for all these tips.
For the most part I run 5ks for fun and often as part of a long training run.
But it would be cool at some point to train and see if I can improve.
A lot of people like to run 5ks for fun. It is fun to see what you can do if you really train for it though.
I used to HATE 5ks, but am now seeing the value of training for them correctly and getting good at that distance. These are all great tips! I also went down a rabbit hole and started clicking on some of your older posts, including Fascial Stretch Therapy- interesting stuff! I have the Anatomy Trains book but haven’t read the whole thing- I’d like to get it out again and look at it.
Thanks for the great info!
Anatomy Trains is so interesting and I need to read it again! I always used to think that in some ways 5ks were harder than marathons. Running 3.1 miles at almost your fastest pace is hard!
For many years, I shunned the poor 5K distance…after all, I was running half marathons (and longer) LOL. It wasn’t until I tried to actually race a 5K that I gave the distance the respect it deserved (while I choked down a healthy serving of humble pie). It may be only 3-ish miles, but that’s a long distance to hold a faster-than-normal pace!
I agree, 5ks are hard! I don’t run them very often and even in the past didn’t really train specifically for them, but it’s fun to see the difference when you actually do that.
All great tips, Debbie! Since I haven’t been training for anything, I haven’t done longer speedwork like tempos (which I loathe; well, dislike, anyway). It’s probably effected my speed, no doubt.
Although still not training, summer — I’ll probably wait a while before I catch up to tempos!
If you want to get back into it, try some fartlek repeats. They’re pretty easy, can be short and sweet, but really get some let turnover and, believe it or not, feel pretty good.
Great tips! I struggle hard with the 5k distance, but I’m going to look at this. You never know!
It’s fun to try training specifically for the 5k. It makes a big difference.
Hi Debbie,
A great 5k idea. I am a beginner, yet i think i can reach it according to the plan.
I am confident it will work on me.
I’m sure it will! If you’ve already run a 5k or two, you’re ready!
All solid tips! The 5K distance can be fun to train for, I trained specifically for one a few summers ago and it was fun!
It does make a big difference in your time if you’re training specifically for the distance (or any distance). It’s fun to see what you can do.