Whether you're training for a local 5k race or would like to tear it up at parkrun, there some key aspects of training that really make a difference to your 5k time. From nailing your speed sessions, to recovering as hard as you work, here's how to improve your 5k time.
How to Run a Fast 5k: What Types of Runs To Include in 5k Training
To become a faster runner and improve your 5k time, you need to add a few different types of workouts to your 5k training plan. Let's see what each one entails.
Speed Work
Ultimately, to run faster, you need to start practicing running at quicker speeds. Speed work helps to improve your lactate threshold – this means you'll be able to run faster before you start to feel the burn in your legs!
You should aim to include two particular types of training sessions in your 5k speed training: Tempo and Interval sessions.
An Interval session is typically where you run faster than you can run continuously for, with true rest periods (walking!) in between. This forces your body to adapt to running at these faster speeds and as a result, the pace you can run continuously for will increase with time. You should run the intervals at a fast pace which should feel challenging (think around 80-90% of your maximum effort).
Example: Try Pyramid Intervals: (200m → 400m → 800m → 1.2k → 1.2k → 800m → 400m → 200m). Run the intervals at your target 5k pace and include a walking rest of around 90 seconds in between each one.
As well as running faster for short intervals, you should aim to build up your tolerance for running at faster speeds for longer and this is where Tempo sessions come in. Here you'll run at a challenging pace, but for longer periods of time, without any set walking breaks. Your tempo pace will vary depending on your fitness level, but a good way to describe how a tempo run should feel is "comfortably hard" – think around 70% of your maximum effort.
Your tempo run can be at the same continuous pace, or you can try a progressive tempo run, where you will start off steady and gradually pick up the pace until you are running close to your target 5k pace for the last kilometers of your run.
Example: Start your 5k run at a steady conversational pace for the first 1k, then gradually pick up the pace. You should aim to be running close to your target 5k pace for the last kilometer of your run.
Runna's 5k Improvement Plan creates the perfect balance of tempo and interval sessions based on your fitness level so your pace improves sustainably on your journey to your strongest 5k yet.
Long Runs
You might be thinking "why do long runs" when you're training for a shorter goal such as a 5k, but it's still crucial to build up your endurance alongside the faster training you do.
By building up your body's endurance to run longer at slower speeds, it'll help you run your faster paces for longer, too!
Easy Runs
Easy runs are often the most neglected part of runners' training regimes, especially when training to run a faster 5k.
Running slowly when you're aiming to run faster might feel counter-intuitive, however it's for a good reason. If you run at a fast, challenging pace for all of your sessions, your body will feel very fatigued constantly and your risk of injury will increase. There is no set pace for easy runs, but the slower the better! You should be able to hold a conversation throughout the run - this means keeping the pace comfortable. By spending most of your runs running slower and easier, it means you can still build your leg strength and aerobic endurance, but also feel fresher for your quality speed sessions.
Like they say, it's quality over quantity. A popular rule to bear in mind is the 80/20 rule; you should be looking to spend 80% of your time doing easy running and only 20% of your time training at or above threshold pace.
Cross-training
Adding cross-training to your running plans will not only help you to optimize your training, but can also reduce your injury risk.
For runners, cross-training options include cycling, elliptical, hiking, rowing or swimming, but, most importantly, do what you enjoy the most. It will add variety to your routine when you are fit and healthy, but it will also make it a lot easier to adapt if you are injured or need a few days off running.
What Weekly Mileage Should You Aim For When Training for a Faster 5k?
Your weekly mileage is another important area to consider while training towards a faster 5k. The amount of miles you run per week will vary for everyone depending on your running experience and fitness level. Here's what to keep in mind:
Start with a mileage (and number of runs) that your body tolerates well: First of all, you should start with a mileage that you know your body can tolerate; do not jump in all-guns-blazing! Start with a volume that works for YOU; this is key to reduce your risk of injury. Also, look to avoid jumping up significantly in the number of runs per week than you are used to.
Increase your mileage by no more than 10%: As you build up your mileage over time, you should look to never exceed a weekly increase of more than 10%. For example, if you can comfortably run 40km per week, next week run no more than 44km.
Add deload weeks: While you should look to increase your mileage over time, you should also add in deload weeks. A deload week is where you'll drop your weekly mileage every 3-5 weeks to allow your body to recover from, and adapt to, all of your recent training. This will reduce your injury risk and help you feel both physically and mentally fresher into your training moving forwards.
The Role of Recovery
To help your body adapt to the hard training for a faster 5k and also recover properly to avoid injuries, there are some essentials that you should be aiming to do:
Sleep: Aim for consistent 8 hours of sleep every night.
Mobility work: Whether it's pilates, yoga or simply stretching, you should look do to at least some mobility work each week. It helps to flush fatigue out of your muscles and increases flexibility and range of motion.
Massages: Other ways to optimize your recovery include sports massages or using at-home massage tools such as massage guns or a foam roller.
Listen to your body throughout your training and be prepared to take an extra day of rest or move the sessions around within a week if you find that you need a little extra recovery.
Find out more here:
Nutrition Tips for Becoming a Stronger 5k Runner
To get faster and stronger at your 5k, you'll need to nail your training sessions, but also make sure you're fueling your recovery and making health-conscious nutrition choices.
To help optimize your recovery, look to keep your protein intake high and take on plenty of carbs before your tougher sessions or races. If you're looking to really push the pace or distance, don't be afraid to experiment with caffeine, too.
Read more here:
The Best Shoes for a Faster 5k
Your shoes are a huge part of your training and investing in a good pair will help protect your body from the impact of running (plus, there are shoes that are specifically designed to help you run faster).
Go to a shop that specializes in running shoes and has a treadmill in-store so that you can test a few different pairs. If you're looking to shave a few seconds off your 5k time, you could even look to invest in a light, carbon-assisted pair of shoes.
Running shoes with a carbon fiber plate or rods in the sole improve forward momentum by adding structure and stability to the midsole. This improves energy return and can make you feel faster by improving your overall running efficiency. You shouldn't use carbon shoes for all of your training sessions, instead aim to wear them for races or time trials, or the occasional faster speed session to get used to how they feel.
How to Stay Accountable and Consistent When Training for a Faster 5k
Perhaps one of the hardest parts of training is being consistent and holding yourself accountable.
Try to start off by developing a routine around your running and get used to getting out of that door two, three, four, or more times per week. You should even look to put your running sessions in your calendar/diary to help integrate them into your day-to-day schedule. We'd also suggest tracking your progress as you go and using this as a tool to look back on how far you've come and motivate yourself to lace up for those harder sessions.
The best way to do this is to start a 5k improvement plan, which will enable you to stay consistent and track your performance over time. If you choose Runna, you'll get all of your personalised training sessions mapped out for you, week by week, helping you to achieve the right balance between speed workouts and easy runs.
Look to make your training social, from telling your close friends your goals, to joining a community of runners either online or in your local area, to organizing to run with people that you know.
Additionally, what better way to hold yourself accountable than signing up to a 5k race, knowing you have a deadline when you can put all of your hard work into practice?
You can search for a 5k event near you using Races by Runna.
Pacing a 5k
Pacing your 5k is essential to managing your energy throughout the race.
Before you start, have a clear idea of your goal finish time based on your current fitness level and past performance. This will help you determine your ideal pace per kilometer or mile.
Then, during the race, think of the 5k in three parts to help stay mentally focused. It is very easy to start a 5k too fast. If you do this, you will burn out, your pace will become slower in the second half of the race and it will not be enjoyable!
Use our simple 5k pacing chart to determine your target pace based on your finish goal and read our in-depth guide to pacing a 5k for more advice.
Follow a 5k Improvement Plan
Finally, maybe the best thing you can do to level up your running is follow a training plan.
A good 5k plan will take care of everything that we've mentioned in this article, from setting out all of the sessions for you, to automatically adjusting your mileage and incorporating deload weeks, to balancing the right types of running for your ability.
Having a plan will also help hugely with accountability by taking the guesswork out of your training, allowing you to focus purely on your running.
To check out our personalized 5k training plans, join Runna today and get your first week free!