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How Experienced Runners Can run a Faster 5K

Tip 5- Do Speed Work

To achieve the best results with speed work, it helps to run at the specific pace that you'll be running during the race. Try doing a 5K specific speed workout once a week. Here are three workouts that you can rotate into your training. They can be done on a track or treadmill so you're able to accurately track the distance.

800m (half-mile) Repeats
10 minute warm-up
800m at 5K race pace
1 minute easy recovery
Repeat 800m @ 5K race pace/1 minute recovery 4 more times
5 minute cool-down

Mile Repeats
10 minute warm-up
1 mile at 5K race pace
1 minute easy recovery
Repeat 1 mile at 5K race pace/1 minute easy recovery 2 more times
5 minute cool-down

If you don't have access to a track or treadmill, here's another one to try (a running watch or another timing device is required):

10 minute warm-up
6 minutes at 5K race pace
1 minute easy recovery
Repeat 6 minutes at 5K race pace/1 minute easy recovery 2 more times
5 minute cool-down

Ocala's fun night run. Register now online at https://glowiththeflo5k.itsyourrace.com/register/. Cost: $30 now - August 23 at 11:59 p.m. Online registration closes August 24 at 9 a.m. Race Day Registration is $35 (starts at 6:30 p.m.). Dry fit t-shirts & Swag bags (with neon accessories) guaranteed to the first 300 registrations. Snacks and refreshments available. Bring cash for food trucks and additional swag. Packet pick-up available Friday, August 24, 8 a.m. - 7 p.m. Ocala Police Department Community Room, 402 S. Pine Ave. Ocala, FL 34471.

 

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