5 Tips to a faster 5k

With a vast majority of people now signing up to events + plus parkrun being delayed back until end of July, I’ve been getting quite a few enquiries on how to get faster at 5Ks.⁣⠀⠀
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Here are my 5 tips for a faster 5K:⠀
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1) Long Endurance / Easy runs - Now I know what you’re thinking, “I want to run FASTER 5Ks and you’re suggesting going SLOWER, how outrageous” ⁣⠀⠀
I see why you’d be thinking that, your legs need miles to build this endurance and strength for the harder runs. Try going out between 45-90min (depending on fitness level and experience) just at a casual easy pace 1-2 times a week around your hard runs.⁣⠀⠀
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2) Intervals / Tempo based runs - You’re building the endurance, now for the nitty gritty stuff. These are crucial, as without the speed, how could you possibly get faster. Try hard running 1min, easy jog 90sec to start off. Aim to do this hard running at your goal 5K pace e.g 25min 5K goal is 5min per K / 8min miles.⠀
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3) Hill / strength based training - No one likes them, they’re like the burpees of running! But hill training is very effective at building a strong lung capacity and leg strength for flat hard runs. ⠀
Find a hill that you can run hard up for at least 1 minute, then slow jog on the way for recovery, repeat 6-10 times (Fitness levels depending)⁣⠀⠀
If you can run strong hill sessions, imagine how fast you’d be running a flat 5K.⁣⠀⠀
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4) Healthy balanced diet - As always in life, food plays an important part in everything. Eat substantial amounts of protein and carbs for correct fuel and recovery.⠀
Eating non-nutrient dense foods (sweets, chocolate, takeaways) you’re not fuelling your body right and this will impact performance and recovery.⁣⠀
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5) Rest days and recovery - Ahh that sweet time where you don’t have to put on your running shoes but can put your feet up and relax.⁣ Foam rolling and salt baths are my secret ;)⠀Make sure to include these 1-2 times a week!