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Tips to improve your 5K

Tips to improve your 5K

June 18th, 2024

Improve your 5k time

The five kilometer distance (5,000 meters, or 3.1 miles) is liked by beginner and experienced runners. It is accessible and fun. Unlike marathons, 5ks don’t require 18 weeks of specific training and their recovery time is measured in days, not weeks.

In today’s newsletter we share tips to improve your 5k time.

Instantly improve your 5k time

If you want to dismiss this and say that it is impossible to instantly improve your 5k time without training then go ahead.

But it is clearly possible to instantly improve your 5k time with the proper motivation.

For example, imagine a bear or a ferocious dog is chasing you. Your desire to live will outweigh the roadblocks in your head that prevent you from running your fastest 5k.

And so the question becomes can you get your mind to run your fastest 5k time without the risk of being brutally killed. That’s the trick. How can your mind ignore the signals that it will invariably send when it thinks that you are working too hard for your own good.

If you can figure that out, you can instantly improve your 5k time.

If you’re looking for more tactical guidance, checkout the 5k Training Plan from Nike Run Club.

5 tips to run a faster 5k

Here are five tips from ultra-runner Florian Neuschwandere to run a faster 5k.

Start doing 2k and 10k runs: Slaying the 5k isn't just about running 5k all the time. Increase your aerobic ability while building an internal battery that never dies by mixing up 5ks with longer 7.5k to 10k runs and shorter 2k to 3k ones to improve stamina and speed.
HIIT it up: If you don’t want to hit the pavement several times per week, you might try high-intensity interval training (HIIT). It combines vigorous exercise (sprinting on the spot, cycling as fast as you can, etc.) with brief rests. Studies suggest it could even have better gains for your cardiovascular ability than continuous endurance training.
Turn mountains into molehills: Running up hills is a skill set in itself. Rather than thinking about it as a measurement of how much energy you have, compare it to squatting or lifting weights. If you make your regular 5k a hilly route, flat ground will be easy by comparison.
Strong legs = fast pace: Speaking of muscles, since your legs will be the primary instrument for your 5k, you're going to want to whip them into shape. It's not just about strong calves, hamstrings and glutes are important too, so work your whole legs in the gym.
Find motivation outside yourself: If you want to give better than your best, find a goal that will provide inspiration and get you fired up.