The 5k race is a great distance to push yourself to get a PB in a super quick time. My best time is about 26 minutes and I’d love to get it in under 25 minutes.
Here are some tips and tricks you can use in your training to get your PB.
Enter a race. It is hard to run on your own. By entering into a race, you’ll naturally run a little faster with other people around you and the energy. I knocked about 2 minutes of my PB when I ran in a race compared to running on my own. Make sure you choose a flat course!
Sprint training. Mix up your workouts by adding in sprint intervals. Run as fast a possible for a set distance (not time) as I find you push yourself a bit more for a distance and might even increase your speed more than you normally would to get it done. Try running as fast as possible for 200 meters and then resting for 30 seconds 10 times.
Hill training. Like sprint training, this will help you a lot to increase your speed and stamina when running on a flat surface. Find a fairly steep hill near where you live or rack up the incline on the treadmill to about 8. You don’t need to run fast here, run to the top of the hill (or about 30 seconds on a treadmill) and then walk back down. Do this 10 times.
Stretch! This is so so important anyway. But to make sure you are performing at your best, your muscles need to be in the best shape. Make sure you spend 10 minutes stretching after every run and foam rolling if you can. Pigeon pose, downward dog and hip flexor stretches are key stretches to incorporate after your runs to avoid injury.
Strength training. When we run, we are only ever on one leg so strengthening your legs is crucial! Try exercises where you only use one leg such as lunges, step ups and one legged squats.
Consistency. The last tip is to be consistent. If you are running 3-4 times a week with a couple of strength training sessions consistently in the build up to your plan, you’ll smash your PB.
Let me know if any of these tips work for you and if you have any other good ideas that have worked as well.