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5 Tips For A Faster 5K

May 19, 2014 19 Comments

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I have been on the hunt for a new 5K PR.  It was one of my goals (see my goals here) that I set out for myself last December problem is I’m not sure what my PR is.  I remember the race I achieved it in but I can’t seem to find the bib I wore or the results online.

I have added speed sessions to my weekly workouts, I ran a 5K last month to see where my baseline is and I’m having a lot of fun in the progress.  Shockingly, I’m seeing a lot of good progress.

I ran another 5K yesterday and just over the course of three weeks, I have seen my 5K time drop but I’ve also learned a few things about achieving this PR that I thought I would share my 5 tips for a faster 5K.

  1. The smaller the 5K the better.  If you have run a large race you might understand why I say this.  Depending on where you start, you could possibly spend the first mile or more bobbing and weaving through traffic.  Finding a smaller 5K (timed) will mean fewer people and less energy spent bobbing them.
  2. Start at the front. If you’re like me, you’re a little intimidated by starting so far up but I can see now why it is important.  The further up, the more likely you are to start at the speed you want.
  3. Warm Up.  I can’t believe I’m even saying this.  I use to chuckle when I would see people warming up before a race.  I just didn’t understand but I see now that if you’re out for a PR, you want to start strong and not spend the first mile warming up.  Even if it’s half a mile, it will help.
  4. Flatter the better.  I know this isn’t new information but I have seen a difference in races where the course is flat.
  5. Let the hills come to you.  I’ve heard this before but never understood it till yesterday.  The course had two big hills and the first one I felt like I battled it.  The second one I let the hill come to me one step at a time.

I’m realizing that finding a faster 5K also means finding more than you thought you had…burning lungs and burning legs but just when you think you can’t do anymore, it’s over.

What tips do you have for finding your strong?  What are your tips to achieving your fastest race?

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Comments

  1. Christine says

    May 19, 2014 at 4:31 am

    I have no doubt that you will continue to improve your 5K time. It really is about digging deep and believing that you are much stronger than you probably give yourself credit for. Great tips Katie!

    Reply
  2. Karen says

    May 19, 2014 at 10:17 am

    I have got to start warming up before a race! and good tip on the smaller races, I’ve started to realize that over the past year. Some races are just too crowded.
    Karen @karenlovestorun

    Reply
  3. The Fit Fork says

    May 19, 2014 at 10:41 am

    1st mile should feel like “weeeeeee, I went out too fast, wonder if I can keep this up”
    2nd mile should feel like a lot of pain and suffering, find someone to focus on and lock in your pace — try to get into the “zone” so this mile disappears as quickly as possible
    3rd mile — deflect negative self talk, remind yourself how short a mile really is, remind yourself of childbirth without an epidural, if you don’t want to vomit, cry or vow to give up running for ever then you havn’t hit your 5k PR pace.
    last .1 mile — adrenaline

    Reply
    • Eat Pray Run DC says

      May 20, 2014 at 1:09 am

      Yes! 100% true 🙂

      Reply
  4. Carla Birnberg says

    May 19, 2014 at 11:11 am

    (((sharing)))

    Reply
  5. Deborah Brooks says

    May 19, 2014 at 11:59 am

    Agreed the smaller races are better for a 5k. Often you end up walk running at the start to get out of the crowd and lose a few minutes off of your time. Good luck!
    Confessions of A Mother Runner

    Reply
  6. Pamela says

    May 19, 2014 at 12:22 pm

    My fastest time came from finding someone who was at my goal pace and sticking to them. It helped me stay motivated if I could stay with them.

    Reply
  7. Debbie Rodrigues says

    May 19, 2014 at 12:55 pm

    I have to say that once I started at the front, but I hated. LOL
    It is not for me. I feel much better starting at the very end of the queue and slowly building up.

    Don’t you find it too crowded at the front, Katie?

    Reply
    • Katie McFarland says

      May 20, 2014 at 3:22 am

      It’s crowded but everyone is moving fast which means you kind of get swept up into it which I liked. 🙂

      Reply
  8. Mommy Run Fast says

    May 19, 2014 at 1:45 pm

    The warm up is key for me! I usually do 1-2 miles, and then I can jump right in to a hard pace without feeling like I’m going to die. So glad you’re starting to see progress!!

    Reply
  9. Itz Linz says

    May 19, 2014 at 2:46 pm

    i’d say just shoot for the finish line – any race is worth being proud of! 🙂

    Reply
  10. Judy Klein says

    May 19, 2014 at 7:48 pm

    Another tip: let your legs really “go” on the downhills. Also, definitely run 1-2 miles slowly prior to the race as a warm up. Finish your warm – up 5 minutes prior to the start of the 5K race

    Reply
    • Katie McFarland says

      May 20, 2014 at 3:20 am

      Great tip!

      Reply
  11. Lea Genders says

    May 19, 2014 at 11:45 pm

    great tips! sharing!

    Reply
  12. runawaywithkristenk says

    May 19, 2014 at 11:55 pm

    Great tips! I agree with the flat race, that’s the key right there 🙂

    Reply
  13. jillconyers says

    May 20, 2014 at 11:57 am

    Great tips and all dead on! I’m looking for 5Ks now to use as training runs.

    Reply
  14. Lindsay Hazard says

    May 20, 2014 at 3:58 pm

    5Ks hurt! Sounds like you are doing some good training 🙂

    Reply
  15. Kyle says

    December 19, 2014 at 9:34 am

    #1 is a tough one, and certainly a balancing act. I come from a smaller town and generally end up racing myself out front with little competition. I had actually planned on doing my local half marathon Spring 2015, but decided against it due to a lack of competition!

    On the flip side, I did the Bloomsday 12k in Spokane a few years back, with 45,000 people! Because I had not raced in a while, I did not have a recent race time to put me into the front wave. This meant I started in wave 2 and had to physically pass a LOT of people. Not being able to start at the front certainly cost me a great deal of time, I even had to run off the road on the grass or gravel for some of it!

    Reply
    • Katie McFarland says

      December 19, 2014 at 10:22 am

      Off roading racing is never easy or good for your PR

      Reply

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