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How to Run a Faster 5k

Hey, I have been running for a while on and off. I have started to run again slowly, and I am a few weeks into it. I started running at 6 or more mins per km hill training, and I am now down to 5 minutes or less per km.

I have a consistent pattern where I start off strong, in the middle I slow down a bit, and finish strong near the end.

I want to be able to keep a consistent pace for the whole run. I used to run over 10km a day and I am at 5km now.

Should I increase the distance? Will running 5k a day still be effective? Thanksby Dan (Canada)

Answer by Dom: Hi Dan, thanks for your running training questions. It's a bit unclear what your goal is; I guess you named your question "how to run a faster 5k" so, that's what I'll focus on mostly. The good news: your start-fast, fade, finish-strong pattern is very fixable, and it tells me exactly where to begin. I'll break my response down as follows:

1. Are you running or racing?
2. Increasing the distance vs staying at the same mileage level
3. How to run a faster 5k
4. Your week, laid out
5. Race day: how to pace it evenly

1. Are You Running or Racing?

It sounds like you are running your training runs way, way too fast. Most my runs are slower than yours. I generally run between 5 and 6 minute kilometres, depending on the hills involved. Downhill I'd be able to keep up with you... :)

Most my runs are easy runs. Gentle jogs in which you are able to have a chat to people (if you were to be running with them).

I think you are racing every training run. The way you describe your runs (starting strong, fading, strong finish) sounds like how I feel pretty much every race I have ever run!

So, next time you go for a run, slow down. You'll find that you'll be way more consistent, you will not have the ups and downs during the run and... your running will be a way more pleasant experience!

How slow? For you, I'd say 5:45 to 6:15 per kilometre. That will feel embarrassingly easy at first. Good. If you can't speak in full sentences, you are still going too fast.

2. Increasing the Distance vs Staying at the Same Mileage Level

Take two runners of same ability. Have them train exactly the same way. Then have one of them do more miles. 100% of the time, provided nobody gets injured, my money will be on the person doing the extra mileage. Put simply: more mileage means better endurance means faster times. So, yes, move on to longer runs, please. Do it in a gradual way. Check out the Increasing Mileage Safely page for more info.

You used to run over 10km a day, so your legs have been here before. Even so, they've had a break. Add no more than 10% to your weekly total, and take a consolidation week every fourth week, cutting back to about 75% of the week before. Don't run 5k every day, either. Four or five runs a week, with one or two rest days, will do more for you than seven runs at the same distance.

3. How to Run a Faster 5k

Slowing down and increasing your mileage will be important steppingstones to improving your time on the 5k (or any distance really).

In addition to that I'd recommend doing one quality workout per week. Maybe two if you are doing a whole lot of running.

I know I just told you to slow down. That's because slower running needs to be the absolute cornerstone of your running.

However, in addition to the slower running, you need to do a bit of faster running as the 5k is a fast race. Here are two sessions to alternate, one each week, with a link to explore each further:

• Threshold effort: after 10 minutes of easy running, run 15 to 20 minutes at a comfortably hard pace, roughly 5:10 to 5:20 per kilometre for you. You should only manage short sentences. Finish with 10 minutes easy. More on Tempo Running.
• Intervals: after the same warm-up, run 5 × 1,000 metres at about 4:50 per kilometre, with 2 minutes of walking or jogging between each. Start with 4 if 5 feels like too much. More on Interval Running.

Those intervals are 5k race pace if you're aiming for a 24-minute finish. Your pace may differ from mine — adjust by feel. If your last repeat is much slower than your first, you started too quickly.

You'll also want to practise the pace you plan to race at. That's what Goal Pace Workouts are for. Once you're a few weeks in, swap one interval session for 3 × 1.5 kilometres at goal pace with a 2-minute jog between each.

4. Your Week, Laid Out

Here's what a sensible week looks like once you've built up a little:

• Tuesday: your quality workout (threshold or intervals, alternating).
• Thursday: easy run, 5 to 6 kilometres.
• Saturday: easy run, your longest of the week — start at 6 kilometres and add 1 kilometre every other week.
• Sunday (optional): short easy run, or rest.
• Monday, Wednesday, Friday: rest, or an easy 30-minute walk or bike ride.

Only one day a week should leave you tired. Everything else is easy running. Beware of adding a second hard session before your legs have adapted — a niggle in the shin or knee is your cue to back off, so listen to your body.

5. Race Day: How to Pace It Evenly

You said you want a consistent pace. This is where it comes together.

Pick your goal pace — say 4:50 per kilometre — and run your first kilometre at exactly that, not faster. It will feel too easy. Settle into it for kilometres two to four, even when you start to feel tired. Then with one kilometre to go, give whatever is left.

You're already good at the strong finish. What you need is to stop paying for the strong start. Run the early kilometres slightly under what you think you can do, and the middle kilometres stop being the slow ones.

Dan, I hope this gives you a clear plan. Slow down, build up, and add one hard session a week. Do that for six to eight weeks and I'd be surprised if your 5k didn't come down.

Hope this helps.
Best of luck.
Kind regards,
Dom

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