Run Faster: Training Tips to Improve your 5K

Published on:May 29, 2015

Running a 5k is a great way to see where you are endurance-wise. A primary goal among runners is to improve their speed. Check out these training tips to set a new personal best when running your next 5k!

Switch up your Workout

Changing your workout routine weekly is important when improving your 5k. Speed, strength and endurance are all factors that will help improve your overall 5k personal best. Incorporate speed workouts that include interval training. Speed workouts help build strength and extend the amount of time you feel comfortable running at a particular speed. Increasing the length of your runs gradually will help build endurance. An important factor to remember with longer runs is to run at a slower pace than your average race pace. Check out more information on how to switch up your workout here.

Hills, Hills and More Hills

Incorporate hill runs in your workout routine to build up speed and endurance! World Running says "hill running is excellent because it builds up your leg muscle strength and will help with your aerobic capacity, your stride length and your overall running technique. Your stride length will improve because, unlike regular runs, you are forced to battle the effects of gravity. Shorter, regular strides in a sustained rhythm will drive you up the hill and that increased turnover in your legs, will quickly provide greater overall speed on the flat."

Evaluate your Starting Position

It is important to think about your starting position when running in any race. Starting out too fast could slow your chances down of running faster towards the end. Vice versa, you want to avoid being held up by slow runners in front of you. Learn from past runs and try to line up where you will be able to pace yourself and avoid distractions. Keep in mind a slower pace in the beginning will help you with a strong, fast finish!

Warm Up Prior to the Race

To maximize your performance during a 5k, warming up is crucial. As a 5k will only take an average runner 20-30 minutes, your body needs time to warm up prior. Make sure you leave plenty of time before the race to warm up with a slow jog and lots of stretching. Need some tips on stretching? Check out these stretching techniques you can use before and after your race!