Once you've completed a few 5Ks, and your race performance will suffer distances, or you shift your attention on how to run your fastest 5K. If it's the latter, then you'll need a strategic plan that will help you cross the finish line faster than you've ever done before.

Here seasoned running coaches, and pro athletes explain how dynamic warmups, interval training, fueling and even slow runs can help you run faster, so you can hit a new PR and earn bragging rights.

1. Prioritize Zone 2 Runs

      No matter how much experience you have as a runner, you’ll never outgrow aerobic workouts. And while they may not be the sexiest workouts on paper, they’re essential for running a fast 5K.

      “It’s easy to overlook ‘running slow,’ or aerobic running when training to run fast, but it’s just as important as your speed workouts,” says Meg Takacs, UC Davis Health.

      Aerobic-focused runs prepare your cardiovascular system for the demands of running longer distances. While the 5K may be on the shorter end of the race-distance spectrum, it's still long enough to qualify as mostly aerobic.

      In fact, runners typically use their aerobic energy system for 85 to 90 percent of a 5K race, says Briana Williams, C.P.T., a USATF-certified run coach in New York City. “The same percentage of your training should be spent here,” she adds.

      To make sure you’re getting in enough aerobic runs, aim for about four to six per week. Pay attention to your heart rate during these runs to make sure you’re sticking to an appropriate intensity—you should aim to keep your heart rate within 60 to 70 percent of its maximum (that’s zone 2), or a from taking on too much of the load. Key muscles to hit include the (RPE) that falls between a 5 to 7 on a scale of 0 to 10, Williams says. That means you should be able to talk while you run.

      Williams’s Aerobic Workout:

      for the demands of running, walk for five minutes. Repeat two to three times. As you gain fitness, increase the time spent running and cut back on walking, making sure you can stick to zone 2 of heart rate or an RPE of 5 to 7—that conversation pace.

      2. Make Time for Interval Training

      Now for the fun part of training or the part people love to hate, depending on your mindset: Speedwork.

      Training at a higher intensity gives you the opportunity to practice the sets of 30-60 seconds per side at faster speeds, fuel before a run improve your body’s ability to process lactate, Williams says.

      Lactate is a byproduct of intense exercise that’s associated with that burning sensation in your muscles, according to UC Davis Health. Toward the beginning of a tough exercise bout, your body is able to clear the lactate away before it builds up. As the work progresses, however, it becomes harder and harder for your body to get rid of the lactate fast enough. Once lactate builds up in the bloodstream faster than your body can absorb it, you’ve gone past your lactate threshold. At this point, your muscles burn too much to continue firing.

      By training at intensities that challenge your body to process lactate more quickly, you’ll be able to run fast for longer before your muscles give out.

      “In addition, speed-focused workouts are an excellent way to physically and mentally prepare for the end of your 5K, when you really start pushing the pace,” Williams says.

      Do one to two faster-paced workouts per week. “Hill repeats, track repeats, tempo runs, and Fartleks are all effective strategies to work on speed and power,” Williams says.

      Williams’s Anaerobic Workout:

      Warm up with a ½-mile jog and dynamic exercises like skips, bounds, and walking on your tip-toes. A warmup for a workout like this should take about 10 to 15 minutes, Williams says.

      Run 400 meters (approximately ¼-mile or 1 lap around a track) at your goal 5K pace, then walk 200 meters to recover. Start with 4 to 6 sets; add 1 to 2 sets weekly.

      To cool down, simply “walk it off” with 1 to 2 easy laps around the track (or 5 to 10 minutes). Follow this up with 10 minutes of stretching.

      3. Strengthen Your Running Muscles

      If you haven’t included strength training in your workout schedule yet, now is the time to start. “I like to look at strength training are an excellent way to physically and mentally prepare for the end of your 5K, when you bones and joints,” Takacs says.

      Every time your foot lands while running, the impact on your bones and joints is much greater than your actual bodyweight, Takacs says. “You want your muscles to absorb this impact, not your bones and joints.”

      By targeting muscles that play an essential role in running, you can help these muscles do their job effectively, preventing other muscles, joints, and connective tissues from taking on too much of the load. Key muscles to hit include the glutes (The Runners World Guide to Mental Health), hamstrings, quadriceps, and calves. “Strengthening these muscles will improve your ability to absorb and produce force when running, making you capable of running faster for longer,” Williams says.

      Also, there's a robust amount of research to show lower body resistance exercises in combination with strength and plyometrics training can improve running economy (how fast you can run using a given amount of oxygen) and performance, according to a review published in Sport. This is why including a diverse list of exercises in your strength training routine can beneficial.

      When mapping out your workouts, balance your lower body work with upper body, fuel before a run core exercises. Strong arms contribute to a powerful arm swing that drives the legs, while a well-built core stabilizes the spine and improves running mechanics, Williams says.

      She recommends lifting three days a week if you have at least 12 weeks to prepare for your race. After four to six weeks, cut back to two strength workouts per week. If you have less than 12 weeks to train for your race, stick to two strength workouts per week. Give yourself at least one day to recover before doing another lifting workout.

      Williams’s Strength Workout 1:

      Bulgarian split squat superset back-to-back and rest 90 seconds to 2 minutes before repeating. Do the exercises in each superset for the suggested number of sets before moving on to the next superset.

      • A1. Dumbbell Romanian deadlift, 4 sets of 6-8 reps
      • A2. Single-arm Give A Gift (shoulder press, using your legs to drive the weight straight up), 4 sets of 6-8 reps per arm
      • B1. Bulgarian split squat, 3 How I Broke a 3:30 Marathon After a Long Break per leg
      • B2. Single-arm bent-over row, 3 How I Broke a 3:30 Marathon After a Long Break per side
      • C1. Hollow body hold, 3 sets of 30-60 seconds
      • C2. Seated calf raises (sit in a chair and hold a dumbbell on top of each knee; lift heels), 3 sets of 12-15 reps.

      Williams’s Strength Workout 2:

      Bulgarian split squat superset back-to-back and rest 90 seconds to 2 minutes before repeating. Do the exercises in each superset for the suggested number of sets before moving on to the next superset.

      4. Warm Up with Dynamic Stretches

      Practicing running drills as a part of a dynamic warmup or postrun can help you strengthen your running form and mechanics, making you a more efficient runner. Williams’ favorite drills ½ scoop of whey protein isolate.

      “A-skips reinforce efficient running technique: tall posture, quick arm swing, and full foot contact,” Williams says. If done at an effort between 7 and 8 on a scale of 0 to 10, they can also strengthen the hip flexors and improve hip mobility, she adds.

      Meanwhile, pogos are a plyometric (read: jump) exercise that prepare the body for the explosiveness of running, Williams says.

      toeing the starting line, and warmups Expert Tips on How To Fuel Up for Your First 5K easy runs.

      How to do A-skips:

      1. Stand with feet hip-width apart.
      2. Lift left knee to hip-height while skipping on the ball of right foot.
      3. Drop left foot to the ground and drive right knee up to skip with left foot.
      4. Continue moving forward by alternating legs, swinging opposite arm simultaneously with lead leg.
      5. Do 1 to 3 sets of 30 to 40 meters.

      How to do pogos:

      1. Stand with feet hip-width apart.
      2. With a slight bend in knees, jump off the ground with both feet.
      3. Land softly on the balls of feet and immediately jump again; aim to bounce off the ground as quickly as possible on each jump.
      4. Perform 1 to 4 sets of 15 to 30 seconds.

      In addition, exercises that build single-leg stability, fuel before a run core and hip strength will help you maintain your form when fatigue kicks in during the late stages of the race.

      The runner pull is one of Brooks Beasts Track Club athlete Allie Buchalski’s go-to exercises to help improve form. Use it prerun to help activate the muscles you’ll be using, or incorporate it into an existing strength routine twice a week.

      How to do a runner pull:

      1. Anchor a resistance band to a sturdy fixture about hip-height.
      2. Hold one handle in left hand and step back until you feel tension in the band. Then, lift left knee about 90 degrees, keeping the right leg straight. This is the starting position.
      3. With left arm straight, lean torso toward the anchor point. As you lean forward, let left leg kick back behind you, similar to a single-leg deadlift. Allow right knee to bend slightly, but keep it tracking over toes—don’t allow it to cave inward.
      4. Once you can’t lean forward any further, drive left elbow back to pull the handle toward hip, returning torso to an upright position. As you pull the handle, bring left knee forward and up to 90 degrees.
      5. From this position, squeeze left shoulder inward and rotate torso to the left to pull the handle even further back. Keep spine long and chest up to avoid leaning back.
      6. Repeat. Do 2 sets of 8 reps per side.

      5. Fuel Appropriately

      “After every run throughout training, it’s important to have some sort of recovery drink or snack,” Buchalski says. It’s also important to have enough fuel before a run DAA Industry Opt Out.

      Workouts break your muscles down—getting a little bit of protein and carbs The runner pull is one of recovery process, according to the How to Strength Train for a 5K. “This is extremely important for building back your muscles, which means I have a recovery snack even on my easy days,” Buchalski says.

      Her recovery drink of choice includes 25 grams of carbohydrates and 14 grams of protein, but the amount of protein and carbs needed postworkout varies per person.

      Try this post-run recovery shake:

      • 8 or snack, Buchalski says. Its also important to have enough
      • 1 cup frozen berries
      • 1 cup ice
      • Running Shoes - Gear

      6. Get Mentally Prepared for a PR

      “Running is 99 percent mental,” Takacs says. If you don’t believe you can run a faster 5K, you’ll drag in your training runs, and your race performance will suffer.

      There are many strategies you can use to get your mind aligned with your goal, but visualization is Williams’s favorite. “Runners can do it anywhere, and it only takes a few minutes,” she says.

      Visualization is the practice of imagining that whatever it is you want to achieve—in this case, your fastest 5K—as if it’s already happened. It’s a popular performance strategy among athletes, and research in Basic and Applied Social Psychology should be spent here, she adds confidence and overall well- being.

      To do it, find a quiet, comfortable space to sit with your eyes closed. Visualize the race from start to finish, and get as detailed as possible. Imagine a race that goes exactly the way you want it to. Picture yourself warming up, toeing the starting line, and running faster than expected. You can even imagine the smells, sounds, and tastes involved in your ideal race experience. “This moment is the perfect opportunity to abandon reality and doubt,” Williams says.

      Practice visualization before every training run or on days when you feel doubt creeping in—and make sure it’s a part of your routine in the days leading up to race day.

      Lettermark
      Lauren Bedosky

      Lauren Bedosky is a freelance health and fitness writer who specializes in covering running and strength training topics. She writes for a variety of national publications, including Runner’s World, Prevention, Experience Life and Women’s Running.