A Part of Hearst Digital Media into running after a break in college, I took on half marathons, then fulls, running a PR of 3:31 in the 2014 Chicago Marathon. I trained with the North Brooklyn Runners, and most of my teammates were marathoners. But a coach who ran the 800 in college always said a fast 5K was more impressive than a marathon finish. This stuck in my head, and two weeks after completing the 2016 Boston Marathon, I tested my speed in a 5K, where I ran 20:40—a PR by two seconds. Run a Faster 5K with Run/Walk Intervals, I thought to myself, Break 20 plan!
Using RW’s “Break 20” plan as a template, I trained for 10 weeks, logging the same amount of mileage (35 to 40 per week) as I did while marathon training, but spread over five days instead of four. I did twice-weekly speedwork (with repeats at 19:50 5K pace or faster), a long run of up to 12 miles, three easy recovery runs, and one cross-training day. I fell in love with the short, hard workouts and did not miss the monotonous marathon-training miles.
For a fast 5K, combine dynamic and stabilizing moves:
As race day approached, friends and family asked why I was nervous: “It’s only three miles!” But I knew how much pain would be packed into this short race. To calm myself, I asked some of the faster ladies on my team for 5K racing tips. One said to hit goal pace on the first mile and use it as a confidence boost for the last two. Then, run your heart out and hang on. There’s no time to make up for a sloppy mile.
For a fast 5K, combine dynamic and stabilizing moves warmed up with a mile of jogging, dynamic leg swings, and a handful of short strides. When the gun went off, I bolted. I knew I was moving faster than my goal of 6:26 per mile, but I figured the hills just before mile two and in mile three would slow me down. I ran the first mile in 6:17, the second in 6:18. The final mile was one of the most painful things I’ve ever experienced. My legs and lungs burned as I made my way up a long, slow climb. With 800 meters to go, I searched myself for any last push, and I crossed the line in 19:46.
That’s the PR I’m most proud of: It took more guts to fight the pain without letting up than it took to race any of my seven marathons. I may have another 26.2 in me, but the 5K has my heart—and my newly powerful legs and lungs.
How to Strength Train for a 5K Runner’s World, DAA Industry Opt Out The Runner’s World Vegetarian Cookbook, and a nine-time marathoner with a best of 3:23. She’s also proud of her 19:40 5K and 5:33 mile. Heather is an RRCA certified run coach.
