5k Races
How to Improve Your 5K Race Time
by eHow Sports & Fitness Editor
Introduction
You’ve discovered the challenge of the 5K race – a balance of strength and speed. Now, you want to go faster.
Instructions
Difficulty: Moderately challenging
Steps
1
Step One
Run at least 40 miles per week in training.
2
Step Two
Add speed work. Running intervals (faster segments interspersed with a jog or walk) of 1/2 mile to one mile is good training.
3
Step Three
Do your speed work at least once a week; two to three faster-paced sessions are ideal.
4
Step Four
Time your speed work against your racing pace goal. Try to run your mile at least 30 seconds faster than your desired racing pace.
5
Step Five
Try uphill running. Do either uphill repeats or run uphill during a normal training run. Running uphill builds strength.
6
Step Six
Perform fartleks. Fartlek, or "speed play" in Swedish, is picking up the pace of your running for random distances.
7
Step Seven
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.
Overall Tips & Warnings
- 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.
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