During this pandemic, many of us have gone back to running and with most races canceled for the foreseeable future, we’ve decided to challenge ourselves to run 5Ks. The average training time to run a 5K is between four to eight weeks. So what are some ways besides for running hills, doing speedwork, and cross-training to run a faster 5K?
Incorporate a Weekly Long Run
If you can run five to six miles, you can definitely push your pace for 3.1 miles. Running a 5K will seem pretty easy after you’re used to running longer distances.
Work on Explosive Power
Incorporate explosive power work into your cross-training sessions, so you have more power to sprint at the end of your run. Jumping lunges, box jumps, weighted squats, and kettlebell swings are all great cross-training exercises to work on your explosive power.
Run by Feel Sometimes
Sure we have fitness watches to track our runs, but sometimes it’s best to run without checking your pace or splits until after you’ve finished your session. This will help you become more in tune with your body.
Know What to Expect
In general, your first mile will probably be quicker than you planned and in the second mile, you’ll set your pace. The third mile is when you’ll start to feel pain, but it’s when you need to start picking up the pace. When you have about 1/4 of a mile left, it’s time to sprint.
