How to Improve Speed With the 5K Training Plan

There are many different races of many different lengths that people can run. The shortest, most common race that people of all levels attempt to run is the 5k. The 5k race is 3.1 miles. Due to how short this race is compared to other races, such as a 10k, half-marathon or marathon, the 5k is typically run at a faster pace than other races because you don't have to keep up the speed for as long. Using a 5k training plan can help you improve overall speed.

Instructions

    • 1

      Consult a running coach who can professionally make you a personalized training plan. This training plan will consist of what workouts to do on what days to ensure that you improve your speed and run your best 5k yet. If you don't want to employ the services of a running coach, you can follow other steps.

    • 2

      Take a fast one mile run at least three times per week. As you get in better shape, try to make the one mile into two miles, and eventually the two miles into three miles until you are running three miles as fast as you can.

    • 3

      Improve your speed with track workouts at least two times per week by trying 1200s. A 1200 is three laps around the track, or 1,200 yards. Four laps around the track is one mile, so by performing 1200s as fast as possible, you will be training your body to fight past the fatigue. "Runner's World" magazine suggests doing four sets of 1200s. Run the 1200s one or two seconds per lap faster than you normally run mile repeats, which is often about 5K race pace. Jog three or four minutes between intervals for recovery.

    • 4

      Perform a different track workout on other days of the week by doing 200s. A 200 is a 200-yard sprint and is half of a lap on a track. The 200s are known for making runners even faster. Aim to run 20 200s and give yourself between 45 seconds to a minute worth of rest and recovery before going again.

    • 5

      Give yourself at least one day off per week so as to allow your muscles to properly recuperate. Make sure to stretch, hydrate, and nourish your body with protein and carbohydrates on these days off.