5k Races

by eHow Sports & Fitness Editor

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

Difficulty: Moderately challenging

Steps

Step One

Run at least 40 miles per week in training.

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.

Step Three

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

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.

Step Five

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

Step Six

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

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.

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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