How to Run a Faster 5K

Training to Run Faster

Go on easy, recreational runs to get comfortable running a full 5k. Run the full distance of a 5k at a pace that you're comfortable with and that won't leave you completely out of breath when you're done. This type of run will help you build the aerobic base you'll need on the day of the race without overtaxing your muscles. For a typical training routine, easy runs should be performed about 3-4 times a week. If you're just starting out with running, focus on just being able to complete this distance at first, even if you have to slow for a walk sometimes. If you have a pace you're aiming to run your 5k at, do your easy runs at a pace of about 2-3 minutes per mile slower, if you can.

Do speed workouts to work on increasing your pace. Run 1 mile at a comfortable pace, then run for 2 minutes at a high speed. Slow down to a jog for the next 2 minutes to recover. Repeat this process 4 times, then cool down by jogging another mile at an easy pace. Aim to do speed workouts about 2-3 times a week. If you can, do them on the same days as your easy runs. The high speed should be about 95% of your maximum speed or slightly faster than your goal pace, whichever is the slower pace. The term for this type of workout is a “fartlek,” which is Swedish for “speed play.”

Add hill work to strengthen your legs and build endurance. Find a hill about 300 metres (980 ft) in distance with a 4-8% incline grade and sprint up the hill. Walk or jog back down the hill to recover, and repeat. Do as many intervals as you can, gradually increasing the number of intervals you perform over time. Hill runs should only be done about once a week to best avoid injury. Hill work helps you to develop speed, leg power, flexibility, and endurance. It's one of the best running exercises out there! If there aren't any hills around you, you can also perform this exercise on any treadmill with an adjustable incline.

Use strength training exercises to build the muscles in your legs. Perform squats, lunges, step-ups, and calf raises to strengthen your glutes, quads, shins, and calves in a targeted way. Do 2-3 sets of each exercise, performing as many reps as you comfortably can. Increase your number of reps for each workout over time to effectively build your leg muscles. Do strength training exercises about twice a week, preferably on a day when you're not running. Having stronger leg muscles will not only help you run faster; strong muscles are also better able to absorb the impact of running, which makes injuries much less likely.

Complete long-distance runs to improve your endurance. About once a week, run 5 to 6 miles (8.0 to 9.7 km) (or more if you're more experienced) at an easy run pace that will allow you to complete this distance without stopping. Having the endurance to run this type of distance will make it seem much easier to complete a relatively short 5k. If you're just starting out with running, start by running 5 miles (8.0 km) on your long run days. Increase this distance each time until you can eventually run up to 10 miles (16 km) without stopping.

Creating a Training Program

Set a goal pace you want to accomplish between now and racing day. This should be the amount of time you want to complete the 5k in, divided by the distance of the 5k. Calculating this pace will give you a concrete goal to work towards during your training. For example, if you want to complete the 5k in 40 minutes, then your goal pace would be about 12:52 per mile (40 minutes/3.107 miles) or 8:00 per kilometer (40 minutes/5 kilometers).

Plan to train on a consistent basis each week. Set aside time every day that you can fully devote to training for the race. For best results, run at least 4 days a week to keep your body used to this activity. Ideally you should be training closer to 5-6 days a week, as long as you don't experience any sharp pains in your legs. Be sure to give yourself 1 day a week to rest and recharge your batteries.

Do different workouts throughout the week instead of the same exercise. Ideally, the workout you do on any given day of the week should never be the same as the workout you did the day before. Designate a particular exercise to do for each individual day of the week to avoid repeat workouts. For example, plan to do easy runs on Mondays, Wednesdays, and Fridays, hills on Tuesdays, speed training on Wednesdays and Fridays, strength training on Thursdays, and distance runs on Saturdays.

Aim to build off of each previous workout. Record the stats of each workout that you do, such as your run time, number of reps, and so on. Before performing a workout, look at the stats for the last time you did that exercise and try to run 10% further or faster. Doing this every day will ensure that you're consistently moving forward in your physical ability. For example, if your last long-distance run was 6.5 miles (10.5 km), try do 6.75 miles (10.86 km) or 7 miles (11 km) on your next run.

Taper off your mileage and intensity a few days before the race. Continue doing your exercises in the week leading up to the race, but decrease the distance that you run by half and slow down your running speed. Stick to either a light jog or nothing at all on the day before the race.

Running Faster on Race Day

Eat a light meal and drink water a few hours before the race. Stick to low-fiber foods containing protein and easily digested carbohydrates. Avoid eating more than 200 calories in the 2 hours before the race. To avoid dehydration, drink about 16 fluid ounces (470 mL) of water in that same time span. Examples of good foods to eat before your race may include pasta, rice, and processed grain products like bagels.

Warm up with some stretches and a light jog 25 minutes before the race. Go on a brisk walk or light jog for about a mile to loosen up your leg muscles and help avoid injury. To stretch these muscles, place one of your legs slightly forward and lean down to touch your toes. Continue walking around at a comfortable pace in the time leading up to the start of the race. This will keep your leg muscles warm and loose before you start running.

Stick to the pace you trained for throughout most of the race. You can easily sabotage your entire performance by running too fast at the outset of the 5k. Sticking to the pace that you're now comfortable with will also leave you with enough energy (hopefully) to finish the race strong. If you're running with a smartphone, use an app that tells you how many miles or kilometers you've run and how much time has passed. This will make it much easier for you to keep track of your pace throughout the 5k.

Sprint to the finish line during the last quarter-mile, if you can. As long as you've stuck to a comfortable pace for most of the 5k, you should have a good bit of energy to fuel a sprint at the end. Use all of your remaining energy to run as fast as you can and finish the race with a better time than you anticipated!