How to Run a Faster 5k

by Dan
(Canada)

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? Thanks

Answer by Dom:


how to run a faster 5k
Hi there,
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.

My thoughts on this are:

1. Are you running or racing?
2. Increasing the distance vs staying at the same mileage level
3. How to run a faster 5k


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!

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.

How to Run a Faster 5k




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. I'll provide you with some links to explore further:

Tempo Running

Interval Running

Goal Pace Workouts

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


5k running tips




Join in and write your own page! It's easy to do. How? Simply click here to return to 5k Running Questions.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Pyramid Training - What's the Deal?

    Could you please explain pyramid training for different zones? I have seen it in running programs before and I actually didn't understand the method described

    Read more

  2. Best Tips to Start Running - Six Beginner Running Tips That Will Help You Get Started With Running

    Want to start running but wonder how? Check out these six best tips to start running and get off with a running start!

    Read more

  3. Running in the Morning and Bike in the Afternoon

    I am currently trying to work-up to running a 5k but also lose weight. I run 3 times a week and bike 3 times a week. I want to increase that so I do

    Read more

  4. Improve Running When Over 50 Years Old

    Hello, My name is Roger age 56, I have been running for over 25 years and before this I played local footbal Saturday and Sundays in the season. 20

    Read more

  5. How Many Kilometers Can I Run With My Running Shoes?

    Hello, there is one question I'd like to know. I run three to four times a week and my actual shoes are Nike Vomero which I really like. Is there any

    Read more