Running your best 5k depends on a variety of factors leading up to your target race. The 5k is a challenging distance because it falls in between being an endurance event and a speed event.
Generally, 70% of the total energy supply in a 5k comes from the Oxygen System (aka aerobic system), which would make sense why training for a 5k will require developing your aerobic base prior to developing your speed.
1. Train to run longer than 5k. When you run longer than 5k to prep for a 5k race, you will feel mentally prepared to cover that distance. Not only that, but you will also develop a more efficient aerobic system. For example, I didn’t do any speed work leading up to the Bazan Bay 5k in 2015 because I was training for the Boston Marathon. However, I still ended up running my fastest 5k strictly off of base training.
2. Train with a group. It is awesome to run with other people, especially if they are slightly faster than you, although their speed generally doesn’t matter. You will feel less bored during your training and you will also push yourself more. I have found that regardless of the speed of the group, I feel more committed and motivated to get out there when there are other people who also want to go running.
3. Do intervals at desired race pace. As you get closer to the target race, do some intervals at desired race pace. For example, if I’m looking to run a sub-20 min 5k, then doing 1km repeats at sub-4 min per km pace is a good idea. Intervals can be any length and the length of your interval will depend on where you are in your training cycle.
4. Run because you enjoy it. Sometimes, I like to leave my Garmin at home and run by feel. There are times when I don’t care how fast or how far I’m going as long as I keep the pace enjoyable rather than torturous.
5. Add plyometrics and strength training to your routine. Plyometrics and strength training help build power in your legs. Things like box jumps, skipping, lunges, and hamstring curls are some excellent exercises for runners.
6. Get proper sleep and recovery in the weeks leading up to your race. You should be going to your race well-rested and recovered. In the last week before the race, don’t do any hard workouts that will leave you sore and/or tired for race day.
7. Don’t line up behind people who are slower than you at the start line. If you are looking to run a personal best, line up closer to the front at the start because there is nothing worse than having to weave around people as you try to pass them. This will add distance to your 5k and slow you down. Line up with other people that you know run a similar pace than you or slightly faster.
8. Get a good warm up in. In a 5k race, you must start relatively fast if you want a PR. This means that if you are starting the race cold, you will spend the beginning of your race warming up and the race will be over before you get a chance to run well.
9. Run the tangents. The race course is measured based on the shortest possible legal distance one can run. This can mean the difference between running a PR or not. In a race with many corners, running the tangents often means crossing from one side of the road to the other (provided that the road is closed to traffic).
10. Know the course ahead of time. If you can, try to find out what the course looks like ahead of time. This will keep you mentally prepared for all the hills, turns and corners that stand between you and the finish line. It also helps if you do some training on the race course, if the race is in your hometown.
11. Start at a pace you know you can keep. Some people will start too fast as soon as the gun goes off only to progressively slow down with each km. In a 5k, it’s very easy to lose time and there is not much distance to make it up. In the past, I’ve started 2 seconds per km slower than my desired pace for the first 2k and ended up speeding up later.
12. Don’t start too slow. If you start too slow, the 5k is not enough distance for you to speed up and make up time.
I hope these tips were helpful. Good luck in your next 5k.