6 ways to run a faster 5k
Health FitnessAt some point, we all hit a dead end in our career. It can be frustrating to feel like you run every day and you’re not faster despite all your efforts. If you’ve hit a plateau like this in your career and can’t make the next PR, then you can try the following 6 things:
race track intervals
If you have a track in your area, chances are you can use it. Colleges, high schools, and middle schools should all have tracks you can use. I personally like to run quarters (once around the track). Take your average mile pace from your last 5k and divide it by 4. This will tell you how fast you should do your quarters. For example, if your mile pace is 8:00, try running your quarters at 2:00 each. To start, run a quarter, walk a quarter, run a quarter, walk a quarter, etc… do 6-8 of these to start off and then add a few as you go. As they get easier, try them over a set amount of time. For example, I give myself 3 minutes. I try to run them in 1:45 and the remaining 1:15 is my break. If I get tired and slow down, that means less recovery time. It really pushes you.
Do fartleks while you run.
As you ride your normal route, try to take some time to add some “bursts” of speed. Tell yourself that for 1 minute you will run at race pace and then calm down to run again. Repeat this as much as you want/can. Often, I will do this through telephone surveys. I run my usual training run for 5 surveys and then accelerate for the next 2 or 3.
Add weight training.
In fact, I avoided this for a long time. I just don’t like the gym. However, with a pair of dumbbells and push-up handles, you can put together a great strength-training routine at home. Pushups, triceps dips, and squats will help you get stronger and faster.
Work your core.
Working your upper abs, lower abs, and obliques will strengthen your midsection, which is the powerhouse of your run. Work your core and you’ll run faster!
Go for a long run.
If you run the same distance all the time, you need to add a long run. Long runs allow you to increase your VO2 max (another whole article…) and therefore run faster. Also, it’s nice to be in a 5K, knowing that you can run 2-3 times the distance.
Eat only fresh fruits and vegetables until at least noon.
Got this from Tony Robbins in his book unlimited power. I thought that was a bunch of bullshit (sorry Tony) but after trying it in college I have to admit it has made a world of difference to my runtimes. You can also drink fresh juice. I have a juicer and really enjoy apple and carrot juice. I mostly only eat raw fruits and vegetables, since cleaning the juicer is not that much fun. I mostly stick to water-rich fruits… in other words, mostly melons, grapes, and apples… I don’t eat a lot of bananas, just one a day.
And that is. Do these 6 things and I can promise you’ll run a faster race!
Happy trails!