Tips to Run a Faster 5K
A 5k is a footrace where runners travel 5 kilometers or around 3.1 miles. The 5k is a popular race distance among beginning and elite . Running a fast 5k requires a mixture of cardiovascular endurance and raw foot speed. While runners of longer distances like marathons may train by only running many miles a week, 5k runners should vary workouts to strengthen the legs and improve speed.
Run Hills
Hill running can be an effective way to build leg strength and promote foot speed while working on cardiovascular endurance. These are two key components of running a fast 5k. Find a steep hill with a well-groomed path, sprint up the hill and then walk back down. Repeat the sprints five to 10 times. An added benefit of sprinting hills is that it will help prepare you for any hills on your 5k course; runners that do not train on hills often struggle with them on race courses.
Interval Training
Interval training is a training method that mixes high intensity work with periods of rest. For longer races, setting an even pace that you can sustain for hours can be advantageous, but in a 5k you will likely change your pace several times during the race. Your body should be acclimated to running fast even when it is tired so you can kick it up at the end of your race and push for a good time. One way to interval train is to run 400m or 800m repeats on a track. Simply run one or two laps around the track at a speed that is faster than you would sustain for an entire 5k, walk for a minute and then run again. If you don't have access to a track, you can interval train on a running path by alternating running fast for a minute or two and walking.
Run on the Course
Some race courses have terrain features such as hills, narrow paths or open areas that take direct sunlight that can affect your running. It is important to be prepared for the conditions that you will encounter during your race to achieve a fast time. For instance, if your course has a long downhill for the last half of a mile, you might be able to run faster in the beginning of the race. On the other hand, if the course ends in a steep hill, you might want to run a bit slower during most of the race to conserve energy to climb the hill quickly. Practicing on the course can help you decide on the race tactics you can use to get the best time possible.
Tags: cardiovascular endurance, foot speed, interval train, race courses, running fast, steep hill