How To Run A Faster 5km

The 5K is one of the most popular and inclusive running distances on the planet. Whether you're aiming for a personal best (PB) or just starting your running journey, improving your time requires a strategic approach. Here are six key strategies implemented by Fergus to help you run a faster 5km.

1. Manage Expectations and Focus on Self-Progress

Running is a skill that takes time to develop, and it is crucial to manage your expectations. Avoid comparing yourself to arbitrary benchmarks like a sub-20, sub-25, or sub-30 minute 5K, as this can often inhibit your individual progress.

The most important focus should be on self-progress—the low-hanging fruit and what you can improve on today, tomorrow, and next week. Understand your individual starting point, body weight, and athletic background to set realistic goals that align with your unique abilities.

2. Slow It Down, Speed It Up: The 80/20 Rule

A successful training plan involves varying effort levels across the week. The widely accepted 80/20 principle suggests that 80% of your training volume should be easy, and 20% should be moderate or hard.

• Easy Running (Aerobic Work): This should be long, steady, and slow miles done in an aerobic heart rate zone. Building a solid aerobic base is the foundation for all fitness, especially running performance. For some, just running slower can lead to significant gains.

• Moderate Running (Tempo/Threshold): This is a steady, higher-effort pace over a shorter volume to get your legs used to the 5K effort level.

• Hard Running (High Intensity): This is high-quality, high-intensity work like track sessions, which improves your top-end performance.

A common weekly structure for three runs could be one high-intensity session, one moderate-intensity tempo run, and one long, slow run.

3. Incorporate Strength Training

Your 5K performance can be significantly improved by what you do outside of running. Strength training is vital for runners of all levels:

• For Beginners: It helps you better understand your biomechanical movement patterns, reinforce structural integrity, and build strength.

• For Intermediate/Advanced: Resistance training helps reinforce your ligaments, tendons, and bone density while building the strength to support your running.

The Myth to Bust: Do not focus on high-rep, low-weight training in the gym to mimic running. You already get high-volume training from running. The gym should be for high-intensity, heavier movements to reap the unique rewards of pure strength training and support your running.

4. Crucial Consideration: Protein and Recovery

Beyond training, proper nutrition is essential for recovery and adaptation. When you train, you break down muscle tissue, and the building block to repair this is protein.

Aim for a daily protein intake between 1.5 grams per kilo of body weight up to 1 gram per pound of body weight. While getting most of your protein from whole foods is key, supplements like a whey protein shake or high-protein bars can be a convenient way to fill any gaps, especially when you are traveling or on the move.

5. Get Some Skin in the Game (Commit)

Consistency trumps all, but it requires accountability. To ensure you remain consistent and motivated, you need to commit to something.

Sign up for a race, join a running club, or register for your local parkrun. Having a clear date and a specific goal gives you accountability and allows you to create a road map for your training. Giving yourself the chance to be consistent is often the one thing holding people back from the performance they dream of.

5. Always Have a Plan

Training with intent means knowing what you're doing, on what day, and how long it will take. A structured plan allows you to factor training in around your family, work, and lifestyle, which leads to consistency and enjoyment.

The process of training is more valuable than the destination. When you turn up to the start line, the only question you should have to ask yourself is: "Have I done everything I could do within the context I had available to me?" If the answer is yes, then the time is what it is.

6. Bring the Mates (Socialise Your Training)

Don't lock yourself away while training; make your running journey a social one. Finding new people, joining clubs, and engaging with communities is a great way to double your investment in the training process.

Training can be rewarding in and of itself, but sharing the suffering and solidarity on long runs or celebrating achievements with others can significantly increase consistency and enjoyment. Spending time with people who are also focused on self-improvement is a great way to band together toward a common goal.

Consistency is the most important takeaway. Embrace the intent, get some skin in the game, train smart with the right plan, and find the right community.

Ready to take your 5km to the next level? We have our sub 20min 5km plans available here to our Bronze and Silver Athletes - or, if you're looking to fully customise your training, our 1:1 Gold Coaching Plan is for you.