Run Your Best (or First) 5K
SHORTER RACES and SPEED WORK are crucial for any marathon program
It may not have the same water cooler appeal as the marathon, but the 5k remains the most popular distance, according to figures from the running industry. The reason is simple: it’s a short enough distance for beginners and a challenging enough race for veterans looking to test their speed. Even if you’re training for a marathon, doing a 5k will make you a stronger and faster runner. Here are four tips to improve your 5k time:
1. Make a Plan
Have a coach develop a training plan based on your running background, fitness level and goals. Distance runners of all levels can underestimate the intensity of training for shorter distances and sometimes wind up doing too much too soon. Remember, it takes time to learn what your body can handle.
A good training plan is typically five to eight weeks. Each week should have three to four easy runs, one to two sessions of speed work, one cross-training session, and one to two days of rest. The exact number of workouts, the level of intensity and the rate of progression will vary depending on your background. If you are new to running or have taken some time off, make sure that you have been running consistently at least three times a week, for a minimum of four weeks, before starting a plan. This will ensure that you have the proper fitness and that your muscles have had time to adjust to the forces and impact of running.
2. Tailor your Strength Work
Strength training improves power, running efficiency and reduces the risk of injury. You should include a strength session at least once a week, targeting the key muscles that drive speed. When training for shorter distances, Greg Lehman, chiropractor and physiotherapist at the Urban Athlete in Toronto, suggests focusing on the hip region and surrounding muscles, including your hip flexors, glutes and hamstrings. Together, these muscles play a central role in pulling the leg back to the ground, extending the hip powerfully, and driving the knee forward during each stride. Don’t ignore your calves either since their strength is crucial for speed. Lehman suggests the following exercises twice a week: one-leg dead lifts, one-leg squats with a forward lean and resisted cable hip extension and flexion.
3. Warm Up for Your Race
Runners who show up at the start line cold, without a proper warm-up are making a huge mistake. It’s especially important for shorter distances, which are run at a higher level of intensity. Unlike a half-marathon or marathon where you can use the first couple of kilometres to warm up, you can’t rely on the same routine for shorter distances and workouts.
Start your warm-up by jogging or walking at an easy pace for 10 to 15 minutes. Once you’re warm, do a series of dynamic stretches. These are stretches done while moving (opposite of static stretching). Walking lunges, butt-kicks, high-knees and leg swings are common dynamic exercises. Finish your warm up with strides (also called “accelerations”) by finding a f lat stretch of approximately 70m to 100m. Start jogging and gradually increase your pace for about 10 seconds and then slow down before stopping. Walk or jog back and repeat four to six times.
4. Be Smart
Unlike t he half-marathon or marathon, a 5k race is over rather quickly. It’s hard to correct mistakes such as starting out too fast or too slow. And despite what some people may think, racing a 5k isn’t just a physical event, there’s a strategic side to it as well. The exact strategy depends on your goals. It may include running negative splits (running the second half faster), even splits (running a consistent pace), or simply trying to maintain a particular effort or feel.
Beginners should aim to run at an even pace or try for a negative split. More experienced and competitive runners might go for a negative split, or try running hard at the start and finish, with a steady, slightly slower, moderate pace in the middle. There’s some new evidence that competitive runners will usually perform better with a stronger start. The 5k is an ideal racing distance to practice pacing and tactics since the recovery period is quite short. It can also serve as a good speed workout in your marathon training plan. You can fully recover from a 5k within a few days as opposed to the few weeks it takes to get over a marathon. When I started to train again after the birth of my first child, I ran three consecutive 5k races about a month apart from each other and got faster each time. With racing season just around the corner, now is the perfect time to put these strategies to the test. Once you do, get ready to see faster finishing times for all of your distances.