Secrets for Running a Fast 5k

Runners who don't feel that they have the athletic ability to run long races, such as marathons, half-marathons and 10-kilometer (10K) races can benefit from running 5-kilometer (5K) races. The distance, which is equal to 3.1 miles, is short enough that novice runners can finish in a relatively short time and long enough to give the advanced runner a workout. How you train and prepare your body for a 5K race has much to do with how fast you will run. Targeting specific body parts and developing productive running routines are some of the secrets to running a faster 5K race.

  1. Develop a Good Workout Routine

    • Your 5K training workouts should be focused on developing your maximal oxygen consumption (V02 max), endurance and pace. While running a 5K distance several times a week could lead to improvement in all those categories, it can also lead to a physical breakdown. Targeting specific aspects of your run can increase your overall time without taking a heavy toll on your body. During training runs, set aside certain segments of the run for targeted distances. Run several hundred meters, such as 800 meters, at your desired 5K goal pace. Go at your normal pace for 30 to 60 seconds; then repeat. Do this several times within your training run, which will slowly increase your overall time. Break up the targeted run distances for variety: one day run an 800-meter segment, then run a 400-meter segments during the next run.

    Target Exercises to Improve Speed

    • Flexibility is a key to improving your overall 5K-run times. Combine flexibility training to your prerun workout for added benefits, such as proper form development. Using resistance tubing will aid in developing muscle memory and strength as well as flexibility. Exercises such as heel raises (for improved stride length), hip joint flexes (for improved running angle) and leg lunges (for increased push-off power) will train your muscles to work better as opposed to harder when running.

    Get Off to a Good Start

    • Starting off with a quick pace has several advantages. Staying up front with the lead pack actually expends less energy than trying to make up distance later in the race. Your legs are fresh and it's easier to develop a good rhythm when you don't have the added burden of trying to make up time later in the race. Determine what your baseline pace is per mile and try to reduce that time by up to six percent; then maintain your normal pace until you reach the end of the race.

    Finish Strong

    • Although some 5K runs take place on a flat, gently curved course, others traverse over small hills and have sharp turns that slow down even the most elite of runners. Make an extra burst of speed when you come out of these course alterations to get your pace back up to speed -- it's easy to fall into a slower pace and never recover until it's too late. Conserve energy until the last half-mile or so in order to finish with a strong kick. During training runs, determine where your normal threshold for starting your finishing kick is and try to start it earlier in the run so you can improve your overall time.