How to Improve Your 5K Race Time

By eHow Sports & Fitness Editor

Rate: (33 Ratings)

You've discovered the challenge of the 5K race - a balance of strength and speed. Now, you want to go faster.

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Instructions

Difficulty: Moderately challenging

Things You’ll Need:

Running Bras
Running Clothes
Running Shoes
Running Socks
Running Sunglasses
Running Books
Running Foods (gels And Bars)
Running Watches
Jogging Strollers

Step1

Run at least 40 miles per week in training.

Step2

Add speed work. Running intervals (faster segments interspersed with a jog or walk) of 1/2 mile to one mile is good training.

Step3

Do your speed work at least once a week; two to three faster-paced sessions are ideal.

Step4

Time your speed work against your racing pace goal. Try to run your mile at least 30 seconds faster than your desired racing pace.

Step5

Try uphill running. Do either uphill repeats or run uphill during a normal training run. Running uphill builds strength.

Step6

Perform fartleks. Fartlek, or "speed play" in Swedish, is picking up the pace of your running for random distances.

Step7

Put some stride-outs into your runs. At the end of a training run, open up your stride three to five times (for about half a block). This will help improve leg turnover.

Tips & Warnings

Take into account the other stresses in your life. Modify your schedule when necessary.
Always warm up before doing any speed work.
Consider using a heart-rate monitor, especially for speed work.
Cool down by running slower and then stretching.
Find a training partner or group - this is particularly helpful when doing speed work.
Consult an experienced runner or a coach for advice.
Change directions when training on a track, if possible. This will balance the stress placed on the inside leg.
If you have any condition which would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Comments

bbrown1958 said

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on 10/14/2007 Just remember, you are running for life; so run at your own pace. Running shoudl be enjoyable and not all about competiting against any person, place or thing. This clock focus should not be your main goal. Run to improve your mental conditioning, your marriage, your financial goals, to study, but do have fun and enjoy your life.

mmilholen said

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on 3/27/2007 you don't need to run 40 miles a week to run a fast 5k. You can run sub-20 minute 5k's with 20-30 miles a week and plenty of speed training. Hills are great but not necessary.
Long runs also build speed believe it or not. LSD (Long Slow Distance) is a workout method used by the pros to build endurance and speed. If you can run 10 miles slow, you can run 5k fast.

said

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on 7/2/2006 Stretch before and after runs. Try running 3-5 miles for practices. Run 5 or 6 days a week and don't run on rest days. Run each practice a little faster than the last. Also, try strength training to work out your whole body. Don't give up, and be proud of your accomplishments!

said

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on 6/30/2006 If training for a cross country 5K, make sure to do a lot of hills. Also, remember to run on various surfaces to help you get used to those changes in a race.