Are you trying to beat your 5K time? Then you’ve come to the right place. Five kilometers, which is 3.1 miles, is the most popular racing distance and if you’re trying to run a faster one, we’ve got some tips and tricks for you to prepare you for race day. Spoiler alert—it’s all about training. Here’s what you’re training should look like.
Easy Endurance Runs
Easy runs where you can hold a conversation with a friend are the first part of training for your 5K.
For long runs, they test your endurance and the duration of the run is the significant factor. You’ll challenge your muscles, ligaments, and tendons. Mix in running at a conversational pace with challenging segments.
Tempo runs are done at a pace that’s about what you’d run for an hour-long race. You can do them in one continuous session or break them down into cruise intervals. The goal is to maintain the pace for the entire period of time.
This is a more challenging run with intervals between a quarter-mile to a mile long with recovery in between each. Incorporate paces slightly slower and slightly faster than your 5K pace.
Short speed/power runs will help you get that finishing kick at the end of your run when you feel like you have nothing left. Exaggerate your arm motion and push off harder against the ground to get power. In between these short speed bursts, recover with a walk.