Tips for running a faster 5k in just 6 weeks

For most beginners, the 5-K is their first race distance, their first race T-shirt. But experienced runners like the event too, because 5-Ks are fun to run and easy to race.

Improving your 5-K time takes extra effort. You need to increase your aerobic base and endurance by (1) running more miles, or improve your speed and strength by (2) including faster workouts--or for the most experienced runners, (3) combining both speed and endurance in a structured training plan. The following workouts can be used to improve your ability for 5-K racing:

Long Runs: Once a week, go for a long run at an easy pace. You don't need to run as long or as far as runners training for a marathon. Run 60 to 90 minutes at a comfortable pace, not worrying about speed or distance. The best time to do this is on the weekends.

Interval Training: To improve your speed, train at a pace somewhat faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, and then recover by jogging and/or walking 400 meters. A second variation is to run 200 meter repetitions at 800m race pace with 200 jogging between.

Tempo Runs: This is a continuous run with a build-up in the middle to near 10-K race pace (or slightly slower than your pace in a 5-K), then slow toward the end. A typical Tempo Run would begin with 5-10 minutes easy running, build to 10-15 minutes at 10-K pace, then 5-10 minutes cooling down.

Fartlik Training: (now don’t laugh) fartlik is the Norwegian word for speed.  Similar to a Tempo Run, but with the speed of Intervals.  A good SET might be 3,2,3 – starting off with a light run or fast jog pace (about 65% of target pace) for the 1^st 3mins, then continue to a hard run or light sprint (about 95% pace here) for about 2mins, then cool down for the last 3mins with a slow jog recover (about 40% pace)  Then continue & repeat the set again, say 4 times – so 1 SET = 8mins … workout = 28mins. The key to this type of work out is that you don’t stop, it is a continuous run from 1 set to another.  This type of work out is best done on grass or a soft trail.  You can adjust your sets as needed the key here is med-fast-easy & that your med. & easy paces are equal & that your fast pace is about 1/3 less in time.

Combine these four increments in the following 5-K training schedule. In the last week before your 5-K, ease back slightly in your training distances to taper for the race.