Running News Daily

Best Training Plan for Your First 5K

Want to run a faster 5K come race day? Start by breaking it down to two main components: your training plan and your race-day tactics.

Training Plan

First, take a look at your training plan. Try to add in or tweak a few workouts so they are 5K-specific, incorporate hills on a regular basis and add strength workouts. These will ensure that you are physically prepared for a 5K.

- Speedwork

To race faster, you must practice running faster. Start incorporating some faster running days (speed workouts) into your training plan. Speed workouts can range from short, fast surges of 20-30 seconds, to mile repeats, to 15-20 minute tempo runs.

- Hill Work

Hills are speedwork in disguise: They help strengthen your legs and build endurance that will come in handy as you are powering through your next race. A hill workout doesn't have to be fancy; it can be as simple as incorporating a hilly route in your everyday training runs. If you are looking to make it more formal, find a hill (anywhere from 200-400m in distance) with a 4 to 8 percent grade; sprint or run hard up the hill; and recover on the downhill (either walk or slowly jog). Repeat a few times, gradually building up the number of intervals over time.

- Strength work

Focusing on strength work a few times a week will not only make you stronger (which helps you run faster), but it can help prevent injuries by increasing the ability of your bones, ligaments, tendons and muscles to withstand the impact of running.

Race Day Tactics

You also want to take a look at the tactical side of racing a 5K. Aspects such as running the tangents better, proper pacing and strengthening your mind can make a huge difference in your 5K finish time.

- Run the tangents better

You can run your fastest 5K ever, but still end up with a slower time. How is that possible? Running even just .10 mile extra (3.2 instead of 3.1) could cost you 30-plus seconds extra on your official time. The better you run the tangents, the less mileage you will run and, therefore, the less time you will be running. Aim to cut the corners as closely as possible while looking for the shortest route in between the curves.

- Perfect Your Pacing

Even if you follow everything in this article, you can sabotage all of your hard work by starting too fast on race day. You trained for a certain pace; trust it. You will show up to the start line with freshly tapered legs, and the pace will feel easy when you start. Don't give in. Trust your training, stick to your goal pace and save energy for the last portion of the race.

- The Mental GameA 5K can hurt — there's no way around that — and you will find that your mind will want to quit long before your body does. As the race progresses, your lungs will be burning and lactic acid will be telling your legs to slow down. Thoughts of quitting or easing up the pace start to take over. Prepare yourself to quiet the negative thoughts when they begin to creep in during the last half of a 5K.