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1. Start befriending 2k and 10k runs
  1. 6 Tips to Learn to Run Faster to Get a PR on Your Next 5K
  2. How to Run a Faster 5K
  3. How to Run a Faster 5K | MapMyRun
  4. Elite Runner Training Schedule
  5. Run a 5K Faster with These Five Fun Workouts

Turn around and recover by easy jogging or walking down the hill. Try to start with repeats and add another one each week, with a maximum of ten repeats. You could also combine some hill repeats with a tempo run.

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Also see: How to Properly Run Hills. To achieve the best results with speed work, 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.

How to Run a Faster 5K: 6 Training Tips

Running with a group will not only keep you motivated to train, but most people push themselves harder when they train with others. Look for a running group or running store that offers weekly speed training.

6 Tips to Learn to Run Faster to Get a PR on Your Next 5K

Want more tips on how to boost your race performance? Check out these articles:. If you're planning to run a 5K, you'll need to get in shape. Our free training guide will get you ready to run. Sign up and get it free!

How to Run a Faster 5K

There was an error. Please try again. Thank you, , for signing up. More in Running. Was this page helpful? Thanks for your feedback! Email Address Sign Up There was an error. What are your concerns? Continue Reading. How to Train for a 5K on the Treadmill. Your 5K is on a hilly road course?

Then, run these workouts on a hilly road loop.

How to Run a Faster 5K | MapMyRun

Cross country racing? Then, hit the cross-country course for these workouts. As with most things running, specificity when it comes to race prep is always important for predictor workouts like these. I suggest you perform this workout nine to 12 days before your race to allow enough time to recover before the event.

Elite Runner Training Schedule

Start with your usual warm-up which you should perform for each workout described in this article , then run five meter repeats at your goal 5K pace. Take to meter recovery jogs between each repeat. While the 5K build-up workouts occur every other week, the in-between weeks provide a great opportunity to perform other important workouts. Below is an example of workouts you could do.

As always, you can mix and match as best suits you. For example, if your race has a big hill in it, then you might substitute a hill workout for one of the non-goal pace workouts. Runners with more than one key workout each week should still just do the goal pace workouts every other week.

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But, you can add another workout during the week. A lot of personal bests in the 5K come after a tune-up race or time trial. This is a good week to do a test race or time trial instead of the Tempo Run if you like.

Run a 5K Faster with These Five Fun Workouts

Pair your new found 5K fitness with my proven Go Zone Racing method and you are on your way to a new personal best. I look forward to working with you! Take a plan for a spin. Kick the tires as they say. If you like it, do nothing and your subscription will start. NOTE: I recommend you do a buildup workout every other week, not every week. Previous Post Cadence: Is the ultimate goal? Related Posts Cadence: Is the ultimate goal?

November 27, Greg McMillan.