How Experienced Runners Can Improve 5K Time

If you’ve run a bunch of 5Ks, you may have gotten to the point where you’re just not seeing any improvement. It’s natural for runners to reach a performance plateau, after seeing months or even years of steady progress. To take your racing to the next level and continue to achieve PRs, you may have to make some changes to your training. Here are some training tips to help you run faster and improve your 5K time.

Follow a 5K Training Schedule

You may have snuck in some 5K races while you were training for a long distance event, such as a half marathon. Although that type of training will obviously prepare you to go the distance of a 5K, you most likely weren’t doing 5K-specific speedwork.

By following a training schedule that’s specific for a 5K race, you’re more likely to see better results.

Run More

Some runners top out their 5K training at 15 miles a week and never go longer than 3 to 4 miles. But you’ll improve your 5K time and get closer to your potential if you develop your endurance further.

Try following a 5K training schedule that gets you into the range of 7 to 8 miles for your long runs and 25 to 30 miles for your overall weekly mileage. If you’re not following a specific schedule, you can safely increase your mileage by 10% each week. In addition to your long runs, you can make small increases in your other easy, shorter runs.

Finish Strong

Picking up the pace for the last few miles of your long runs is good practice for race day conditions and it will improve your overall endurance. Try increasing your long run pace by about 20 to 30 seconds for the last few miles. Practicing strong finishes is an ideal way to prepare your mind and body for the discomfort you’ll feel towards the end of a race.

Try Some Hill Training

Running hills helps improve your running economy and efficiency, which will translate into faster running. Try to work a hill repeat session into your training once a week.

Start with a 10 to 15 minute warm-up of easy running. Find a hill with a moderate slope that’s about 100 to 200 meters long. Run up the hill at a hard effort. You’ll want to try to push yourself up the hill, while keeping your effort consistent. Don’t let your running form fall apart. Turn around and recover by easy jogging or walking down the hill.

Try to start with 5 to 6 hill repeats and add another one each week, with a maximum of ten repeats.

Do Speedwork

To achieve the best results with speedwork, it helps to run at the specific pace that you’ll be running during the race. Try doing a 5K-specific speed workout once a week. Here are three workouts that you can rotate into your training. They can be done on a track or treadmill so you’re able to accurately track the distance.

If you’re not sure what your goal 5K pace is at this point, that’s OK! Just try running the 5K pace intervals at a sustained, hard effort that you think you can hold for the 3.1 mile race distance.

800m (half-mile) Repeats

10 minute warm-up
800m @ 5K race pace
1 minute easy recovery
800m @ 5K race pace
1 minute easy recovery
800m @ 5K race pace
1 minute easy recovery
800m @ 5K race pace
1 minute easy recovery
800m @ 5K race pace
1 minute easy recovery
5 minute cool-down

Mile Repeats

10 minute warm-up
1 mile @ 5K race pace
1 minute easy recovery
1 mile @ 5K race pace
1 minute easy recovery
1 mile @ 5K race pace
1 minute easy recovery
5 minute cool-down

This next workout can be done on a track or treadmill, but also works if you don’t have access to either. However, you’ll need a running watch or other timing device, such as your phone.

5K Pace Intervals

10 minute warm-up
5 minutes @ 5K race pace
1 minute easy recovery
5 minutes @ 5K race pace
1 minute easy recovery
5 minutes @ 5K race pace
1 minute easy recovery
5 minute cool-down

To get the most out of your speed workouts and avoid injury, follow these rules for speed training.