Introduction
Running a faster 5k can be challenging if you’re only just starting out. Especially, if you’re running on uneven roads where you haven’t practised running up hills or up an incline. However, as somebody who has achieved a sub 25 minute 5k, I have some useful tips which will help you speed up your 5k time.
I don’t claim to have mastered how to run long distances, nor am I as good as Mo Farah,. Nevertheless, I have improved my 5K road run results over the last year and I can help you on your journey as well. Long distance running isn’t easy, but with the correct techniques and strategy, you can be become much faster over time.
Why not try incline workouts on a running machine?
While running on a treadmill at a 0% incline is fine, you won’t gain the same benefits as if you were running outside. On the opposite end of the spectrum, running outside can be a great workout for your leg muscles and to improve aerobic capacity. However, you’re at a higher risk of injury compared with using a running machine.
Setting up an incline on your running machine can be a great way to not only improve your stamina, but also the strength in your legs, whilst ensuring reduced impact on your bones and joints. Why not try this exercise from RunnersLab.com to test on your running machine today:
- To get your muscles fired up, walk 5 minutes on a 0% incline, then run 10 minutes at a 1% incline.
- Start at 12%, then increase as needed to 12%-15%.
- The goal is to run at the highest speed you can sustain at this incline for as long as possible. For example, you may be able to run at 5 mph for 5 minutes at first; then slow down to a walk on the same incline level for another 5 minutes; and finally, slow down to a walk for another 5 minutes on the same incline level.
- Walk for 2 minutes to recover after lowering the incline to 1%.
- Then do a second set.
- Take a walk or run at 1% or on a flat surface to cool down.
Give long-distance running workouts a go
Shorter tempo and interval runs can be a great way to improve on your 5k time. Despite this, you might want to consider lengthening your current running workouts over a longer distance. Runners World recommends a progressive endurance workout of between 5 and 6 miles, based on the yellow, orange and red running zones.
A good long distance running workout is excellent for building upon muscular strength and for preventing fatigue. Down below, I have provided the steps to Runner World’s progressive endurance workout mentioned earlier:
- Begin with a 3-minute warm-up through walking and dynamic stretches.
- Start with a comfortable 2-mile run within the yellow zone.
- Challenge yourself with a 1-mile run just beyond your comfort zone in the orange zone.
- Maintain a controlled yet intense effort for 1 mile within the red zone.
- Push to your upper limit in the orange zone for 1 mile, reaching the point where speaking in full sentences becomes difficult.
- Allow for a 2-minute walking recovery period (extend if necessary).
- Ease into a 5-minute run at a comfortable effort level.
- Conclude with a 3-minute cooldown walk to fully recover.
Focus on rest and nutrition
Putting your running shoes on throughout the week is not a bad thing, but you must remember to prioritise resting. This is even more the case if you plan on doing shorter and faster runs where the risk of injury will be higher. Regardless, you should always seek to take 1 or 2 days off throughout the week to reduce the risk of injury and overtraining.
Your nutation and body fuel is also a crucial factor if you plan to regularly run. A variety of quality carbs, proteins and fats would be a good start! If you’re unsure what foods come under those groups, this list will help you:
- Whole gain foods such as brown rice, oats and quinoa.
- Protein like fish, white meat and beef.
- Fats such as avocado, salmon and nuts.
You should also focus on foods rich in calcium and iron:
- Dairy products with calcium like soy yogurt and almond milk.
- Iron rich foods like spinach, eggs and lentils.
Conclusion
If you follow the strategies and tips in this article, you should see an increase in your 5k finishing time within a matter of weeks. There are other tips and strategies out there for running a faster 5k, such as tempo and interval running workouts which I recommend you check out.