I’m on a mission to chip away at my 5k time this summer, and I’m excited that I’ve already knocked off 45 seconds in the last 6 weeks!
If you’re working on speed too, here are a few tips:
5k Specific Workouts
I love these 5 Interval Workouts for a Faster 5k
Elite runner Tina shared an additional 5 workouts specific to the 5k distance
Everyone wants to know how to pace a 5k and honestly, it’s hard! I think you just go out hard and hold on as long as possible. It does take some practice to get to know your body and what pace is doable to hold onto vs. the pace that is going to cause you to crash and burn before you hit mile 2!
It’s very common for miles 1 and 3 to be the strongest. We typically start out strong and mentally lose a little hope in mile two and start to hurt. By mile 3, you should be able to will yourself to keep those legs turning and try to kick out a short sprint in the final half mile or so!
Include a mini-taper
If you’re hitting the track every Thursday and your race is Saturday morning, cut back the repeats to less than half of your typical volume or switch to an easy run with a few 30 second strides so your legs are fresh on race day.
One race is never a great reflection of your fitness. We all have off days. And in the summer, you may deal with especially humid days which force your body to work harder than usual. Schedule several 5ks to give yourself the opportunity to have an excellent run at one of them!
How to train for a 5k?
Do you do 5k specific workouts?