This time last year, I was averaging a 27 minute 5k. According to Runner’s World, the average 5k time for a woman in the UK is 38:12, so while I was (apparently) an above average runner I would by no means call myself fast. I’ve always preferred a slow plod, found races quite anxiety-inducing and have never been very competitive. Until I started training for a sub-2 half marathon and found that my times were dropping at a few Parkrun attempts. Seeing ‘PB’ next to my name each week gave me motivation and my current PB is 22:06. If you’re trying to knock your own time down, here’s how to run a faster 5k.
Consistency is key
Something you’ll hear a lot when people talk about training is ‘run slower to get faster’ and it couldn’t be more true. When I was following my training plan, having a routine of 4-5 runs a week really made a big difference and a lot of these runs were at an easy, conversational pace. Clocking 30+ mile weeks increased my aerobic fitness and ability to run further and faster without getting tired. I increased my mileage slowly to avoid getting injured and was surprised at how quickly I noticed improvements. Following an online training plan to suit your current level is a great place to start as it keeps you accountable and encourages you to mix up your work outs, including all important speed sessions as well as slower easy runs.
Running socially
Running with other people is a gamechanger if you’re used to running solo. Parkrun is not a race but my local one is pretty competitive and there are monthly chase the pacer runs which give you a way to benchmark and push yourself. I was dropping a minute a week at my first few Parkruns. I’ve also mixed in social sessions after work which made me slow down and enjoy chatty, easy miles along the Thames – great for recovery! Running as part of a pack has taught me when to go with it and when to hold back. I think signing up for a race to see what I can do when there are no dogs/children/bikes to dodge would be fun. I would definitely recommend getting yourself to a Parkrun, convincing a friend to pace you or bike alongside you, or trying a running club to help you knock your time down. It’s so much easier than going it alone.
Nutrition
Something that’s often overlooked when accrediting performance improvements is nutrition. Eating better, and typically eating more, is essential when building muscle and recovering well. Diet is personal and can be a loaded topic for lots of people so I won’t go into detail but remembering to fuel yourself is so important when logging big mileage weeks and fast runs. As the saying goes, ‘eat pasta, run fasta!’
Strength training
I’ll admit I really don’t enjoy going to the gym, I’d much rather be outside running. But it’s so important to include strength work for injury prevention and to help you get faster. Since incorporating strength workouts into my weekly routine I’ve noticed my form has improved and I’ve kept past injury niggles away. Mixing things up by doing a combination of core circuits, resistence bands and strength and conditioning has kept me consistent and I have enjoyed the feeling of getting stronger. If, like me, you’ve got the running bug and always need to be moving to relax, cross training on rest days is also good for active recovery without overdoing it. I try and make these more social workouts like bouldering, or yoga and pilates to work different muscles in a more gentle way.
In short, give it time, show up and enjoy the journey! I would love to see 20 minutes and under for a 5k but only time, and time on feet, will tell.
