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The 5 kilometer race distance is a challenging yet very achievable goal—one of the first for many new runners. But even as you get more experienced, training for and learning how to run a faster 5k time can be beneficial no matter what your preferred distance is. This article will teach you some helpful tips on how to do so.

5K Training Strategy

If you want to run a faster 5k, you have to know how to run 5k in the first place. Whether you’re looking to break your personal best in training or on race day, there are a couple things you should definitely know and prepare yourself for prior to the attempt.

Know Your Pace

We’re assuming you can comfortably run a 5k distance if you’re looking to improve your speed. So then, you should know your PB and perhaps even your kilometer splits from when you ran it. In order to run a faster 5k, you’re going to have to up your pace. Knowing the times you need to hit, and training for them accordingly, is one of the keys to tailoring your work towards this goal. 

If your goal is a 20 minute 5k time, that means you need to be hitting 4 minute kilometers. If you can’t run even one 4 minute kilometer, then perhaps the goal needs some adjustment (depending on the date you want to achieve it by). That brings us to our next point…

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Set a Realistic Goal

Setting exorbitant goals does nothing but set you up for failure. The trick is to set attainable goals that are challenging, but you know you can achieve them if you really put in the effort. You’ll otherwise create a vicious cycle of failure that can start with the first training session. Many (especially beginner) runners have this problem.

Depending on where you’re at in your running journey, you should be looking to run a faster 5k by the following margins on your next PB attempt:

Beginner: 5%-10%

Intermediate: 3%-7%

Advanced: 1%-5%

As you get more advanced (and this goes for any performance metric), the achievable result is going to be smaller. An advanced runner is closer to her full potential than that of a beginner, who conversely has leaps and bounds ahead of them in terms of room for improvement.

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How Fast Should I Be Running a 5K?

It’s helpful to know where you are in the pack. Use the following times as a guideline to how you should currently be classifying yourself in the 5k race category (remember, these are just averages):

Beginner

Male: >30 minutes

Female: >35 minutes

Intermediate

Male: 25-30 minutes

Female: 30-35 minutes

Advanced

Male: 20-25 minutes

Female: 25-30 minutes

Elite

Male: <20 minutes

Female: <25 minutes

How Do I Run a Faster 5K?

In order to maximize your training efforts for a faster 5k time, there are certain elements you need to include in your weekly schedule. Try adding each of these in periodically (at least once) throughout the week.

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Speed & Interval Training

Adding in speed work and/or interval training to your running schedule is going to increase your anaerobic (without oxygen) capacity. Anaerobic energy systems are what you use when you’re working in short bursts of high intensity activity. Having a robust anaerobic capacity is important for building training intensity and complementing your aerobic (with oxygen) capacity, too.

Example Workout

• 8 x 400 meter intervals @ a pace 5%-10% faster than your 5k pace (i.e. if you run a 4:00/kilometer pace, each 400 meter interval will be run at 3:36-3:48/kilometer) 
• 4:00/kilometer = 1:00/400 meter
• 3:36-3:48/kilometer = 0:54-0:57/400 meter 
• 2 minutes of rest between each interval

Hill Training

Hill training is a great way to build strength in your legs and challenge your cardiovascular system with relatively little impact on the body. It encourages speed development through increased arm drive and core activation, and can also be a steep (no pun intended) mental challenge. All good things for running a faster 5k time.

Sample Hill Session

• 6 x 200 meter hill repeats at a pace that is RPE (rate of perceived exertion) 8-9 (80%-90% of maximum effort)
• 2-3 minutes of recovery jogging or walking between each hill repeat

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Strength Training

Stronger muscles, tendons and ligaments can produce and absorb more force, while at the same time being less likely to sustain an injury. A well-designed strength training program is how you get them, and also helps to even out muscle imbalances for a more efficient and effortless stride. Try adding in a strength workout, such as the one below, 2-3x a week.

Circuit Training Workout

Perform each exercise for 30 seconds with no breaks in between. After you complete 2 rounds of circuit 1, rest for 1-2 minutes, then do 2 rounds of circuit 2.

Circuit 1

Lateral Band Walks

Alternating Jump Lunges

Standing Hamstring Curls

Romanian Deadlift

Mini Single-Leg Squat 

Lunge with a Twist

Repeat x 2 then move onto circuit 2 

Circuit 2 

Donkey Kicks

Dynamic Glute Bridge

Clamshells 

Plank Leg Lifts

Repeat x 2

Stretching & Mobility

Without an adequate stretching and mobility program, our bodies start to get contorted in all sorts of strange ways with chronic bouts of exercise. Runners in particular tend to develop super tight calves, quads and hip flexors. The time you invest in stretching and mobility will pay huge dividends long-term. While all your friends are at the physio, you’ll be out logging miles.

Stretch for Runners

Try these two movements, one stretch and one foam rolling exercise, to loosen up common areas of tightness in runners (the calves and hip flexors, respectively). 

Calf Stretch w/Block

• Using a yoga block, stair step, or other such 3”-4” platform, place the ball of one foot onto it and let the heel drop down to the floor. Keep the leg relatively straight, and lean into the stretch according to your current flexibility. Hold for 30 seconds, then switch sides and repeat.

Rolling - Hip Flexors

• Using a foam roller or lacrosse/tennis ball, position it on the front of your hip while laying across it. Keep your leg on the side being rolled outstretched, and bend the other one to use it for support as you move. Make small rolling movements up and down around any tender spots. Perform for 30 seconds, then switch sides and repeat.

Tying It All Together | Dynamic Runner

If you need a training companion that provides world class stretching, mobility, and strength training—Dynamic Runner was made for you! Hundreds of high quality, follow along routines + injury prevention and running programs for different race distances, all on one platform. Sign up for a 7-day free trial with us today by clicking here.

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist