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5K Basics: How To Run A Faster 5K – Speed ​​Does Count!

Are you looking to find your true potential? Is your new goal to run the 5K faster than your usual speed? Are you thinking about how to run 5k faster? Getting the best of yourself in a 5K is a challenge in itself, as this distance requires you to combine the stamina of a marathon runner and the speed of a cyclist, a difficult combination to achieve. A running novice will choose this distance to run as it seems very ‘doable’, while experienced runners enjoy running fast short distances without the ‘punch’ feeling that normally accompanies a long run. The gateways to speed are dedication and consistency, whether you’re a novice trying to transition from a steady jog to a nice run, or a veteran trying to buy time. Training for a 5K distance will surely come in handy for running other distances, yes, even a marathon.

The 5K is a distance that may slip away from you very quickly, but if you’re not prepared to make it to the finish line, you could face unnecessary exhaustion and fatigue in the second half of the race. Having said that, the next obvious thing is to have a training plan designed to address the exact demand, in this case, increasing your speed in a 5K.

How to Run a 5K Faster: The 5K PR Plan

Reaching your personal best is THE GOAL! In order to achieve a successful PR in a 5K run, there are a few different types of exercises that you should instill in your training plan. You will be required to go a step beyond your general aerobic runs, which will maintain your general fitness levels, but not your speed limits in a 5K race. There is no “one size fits all” training program and you will want to adjust the workouts a bit to suit your needs. What a 5K training plan will do is build the following areas gradually but consistently:

Endurance
Strength
Speed
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5K Speed ​​Training Plan:

As they say, ‘Train hard and arrive rested’ is a good policy to follow. How to run 5K faster is only possible through a dedicated training plan. Below we’ve considered some specific 5k workouts to incorporate into your 5k speed training plan to achieve that PR!

1. Interval runs:

Interval runs are used to increase a runner’s anaerobic threshold levels, endurance levels, and build muscle strength.

One minute intervals:

Start with a two- to three-minute walk warm-up, warm up with a ten-minute run with easy effort. Follow with one minute of hard running and one minute of recovery – repeat 8 sets of the same. Relax by running with an easy effort for five minutes followed by a three-minute walk.

Two minute intervals:

Start with a two- to three-minute walk warm-up, warm up with a ten-minute run with easy effort. Follow with two minutes of brisk but controlled effort running, and one minute of walking and one minute of jogging for recovery; repeat 6 series of the same. Cool down by running with an easy effort for five minutes followed by a three-minute walk.

1-2-3 Intervals:

Start with a two- to three-minute walk warm-up, warm up with a ten-minute run with easy effort. Then repeat the following steps three times:

One minute of hard running but with controlled effort and one minute of easy walking or jogging for recovery.

Two minutes of intense running and one minute of jogging and one minute of walking for recovery.

Three minutes of intense running and one minute of walking and two minutes of jogging for recovery.

2. Tempo Racing:

Tempo pacing is completing a workout at speeds close to 5K pace and maintaining it for a significant amount of time. A tempo run is typically three to seven miles of distance to cover at a pace that is 30 to 45 seconds slower than your 5K race pace. This workout is meant to be hard effort, but not all-out effort, which means at no time should you be in a stage of oxygen depletion while at tempo pace.

3. Hill repeats

Hill reps are a workout that will improve your efficiency by training a proper pace during fatigued legs. The concept is to run up a steep enough hill for 40 to 60 yards, walk back to the bottom of the hill, and recover by waiting two to three minutes before trying again. Once a week, repeat a hill, performing at least eight to 10 sets each time.

4. Type:

Tapering refers to reducing the intensity and mileage before the race. In the case of a short race like the 5K, your set-up will also need to be short.

One week before your 5K race:

Decrease the distance of your long run by 25 percent and rest the day after your long run.

Lower the intensity of your speed training a bit and reduce the number of repetitions from 25% to 33%.

Three days before the race, decrease your mileage and, if you need to, add an extra day of rest.

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