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Wade L.
Wade L. Sendmail

Tips for PR'ing a 5k

posted 10 months ago | Report

Hey everyone, I'm just an average runner, have done some pretty amounts of 10k and half races, but only few 5ks. And the most recent two 5ks I've done, had a worse time than the one I ran a year ago, and I have been kinda frustrating about it.

So, I just hope if you guys can share and recommend some of your experiences and tips on PR'ing a 5k. Thanks!

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6 posts

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  • I Hart Running
    I Hart Running Sendmail

    I have found that doing speed work at least once a week has really helped my times. I do a couple diffeent kids, pyramids, and intervals, as well as 400s and 800s. I really dislike these workouts, but they are helping me a lot.

    posted 10 months ago

  • Levi
    Levi Sendmail

    I posted something similar a few days ago.

    I had some major improvement in my 5K time (starting with 29 min ish and now around 25 min). I did some explosive workout a few times a week, mainly sprints & stairs/bleacher workouts. I also lift 1x a week and try to do hills at least once a week. I also hated 400M but tried to do it at least once a week.

    If anything, the stairs & the bleacher workout really help to strengthen my glutes and I believe this is very helpful for speed/sprinting. I was told that I just need to keep on running and stick to my schedule, then hopefully the speed will come.

    Someone suggested in here to do segment (like running as fast as you can for 1 mile, then increase to 1.25 miles, etc...all the way to 3.1 miles),

    posted 10 months ago

  • Chris M.
    Chris M. Sendmail

    Note your PR and run slightly faster than that ;)

    Seriously though, I like the advice of running long & slow to get faster. I also find that focusing on the smoothest and least effort stride I can attain helps a ton.

    I'm still new at running seriously, so big gains come easier now than they will later, but these are working great for me.

    posted 10 months ago

  • Dustin Q.
    Dustin Q. Sendmail

    I would just make sure you're doing speedwork, and getting proper nutrition. If you're not stressing your body by going very fast once or twice a week, your body will not adapt to going faster, and if you don't have the nutrition to make the repairs necessary, you won't see the increases.

    That being said, it's better to look at your recent progress instead of getting bogged down by comparing yourself to last year's times. It's easy to lose a lot of fitness, so focus on seeing small, regular improvements, and you should eventually be beating your old PRs as long as you stick with it.

    posted 10 months ago

  • Newfile
    Newfile Sendmail

    Keep your bodyweight in check year-round and lift weights . Peak once per year either in fall or spring. Run a mileage base with good form for 8-12 weeks and begin to drop weekly mileage while you start more hill sprints and track repeats. Get your form fast with 200s and 400s.
    Let your wkly mileage drop. Concentrate on the speed and form in workouts equal to 5k such as 6 x 800 or 4 x1000. Take rest days before you race.

    posted 10 months ago

  • Joe H.
    Joe H. Sendmail

    http://www.halhigdon.com/training/50935/5K-Advanced-Training-Program

    posted 10 months ago

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