How to run a faster 5k or 10k

Dani Stack December 3, 2013 10K, 10K Training, 5K, 5k speedwork, interval workouts, Long Run, Our Best!, Run Faster, Speed Work, speed workout

Do you want to run a faster 5k? Perhaps you’re gunning for a 10k PR? Are you annoyed because no matter how much you run and race, you don’t see those times drop? Running and racing can be very frustrating, especially if you aren’t seeing the results you expect. Whether you call it a PR (personal record) or a PB (personal best), most of us cherish those accomplishments and have them memorized. These records keep us coming back to racing, time and time again.

I’m no expert in the marathon, but I have run my fair share of 5ks and 10ks. Your hunt for your next PR/PB can be right in front of you with a few of pointers:

Pointer #1: Consistent Training

Consistent training to run faster is very important. If your mileage looks more like a thriving heart on a heart monitor than a flatlined one, you’re going to have a hard time seeing results. With consistent training, your legs get used to the miles and used to being challenged every single day.

Consistent training also builds your mental game. Because you tough it out every day, you’ll be able to tough it out during that final stretch of your race and run a faster 5k or 10k.

Pointer #2: Interval Workouts

Easy runs are important to your training plan, but it is also very beneficial to challenge your legs with a little speed. Whether you want to do interval workouts on the track or schedule speed work into your weekly run around one of the lakes, you will reap benefits of speed and increased stamina. Through interval workouts, you train your legs to run through some of the lactic acid that you’ll experience during your race.

An example of an interval workout you could do would be 2×1 minute, 2x2minute, 2x3minute, 2x2minute, 2x1minute with equal recovery. Of course, don’t forget to do a little warm up and cool down. This is just one example of workouts that can help you to run faster.

Pointer #3: Long Runs

While interval workouts are important if you want to run faster, so are long runs. The benefit of the long run is to increase endurance and your comfort of running on tired legs.

By doing runs longer than your race, it will be easier to wrap your head around the distance once the race rolls around. For instance, if your goal is to run a 10k (6.2 miles), you should aim for a 10 – 12 mile long run at least once a week. This will train your physical and mental capacity, and prepare you for that 10k PR.

Pointer #4: Stay positive!

If at first you don’t succeed, try, try again! Sometimes it takes a few attempts to get your time down. If we always got a new personal best, racing wouldn’t be nearly as fulfilling or rewarding. Training takes time and patience. There isn’t a magic potion we can consume to automatically run faster. Lots of hard work and dedication is involved, but if you are truly dedicated, you will have success.

What tips have you learned to help you run faster?

Consistent training, interval workouts, long runs and staying positive are keys to helping you not only run faster, but get those 5k and 10k times down where you want them! What tips have you learned that have helped you to run faster? Leave a comment below.