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.
- 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.
- 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.
- 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.
- Flatter the better. I know this isn’t new information but I have seen a difference in races where the course is flat.
- 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?