This is a series looking at 5k training. It will explore how to train for the distance at all levels, and how to run a quicker 5k.
After just over three months since I started Run With Company, I feel very fortunate to be supporting over twenty individuals with their running.
I’m really enjoying it, and feel very lucky to have the opportunity to help people make progress with a sport I love. Watching some of those runners racing this weekend at the Edinburgh 10ks was really exciting (and a bit terrifying): I was desperate for them to achieve the goals they have set themselves. I then got to share the excitement and positivity when they did run either the times they were hoping for, or better.
It was only me that didn’t, missing my aim to run a 33-minute 10k by a second (34.00) – but I’ll take 7th place overall!
How to get Faster
Often a runner might come to me after getting a bit stuck with their running – perhaps they are lacking motivation, or can’t seem to see any improvements in their times.
A key question that lots of those runners are grappling with is: how do I get faster?
My training ‘philosophy’ is always developing as I learn more and gain experience, but as I hope what has been clear over the last three months of blogging on running, for me it comes down to variety in running places.
While some of that training will involve running slowly to recover, it is important that the variety also includes time spent running faster. Over the next few weeks, I will blog on some of the different speed sessions that can be particularly helpful to get the 5k time you are aiming for.
Interval Training
I first started doing interval training when I spent a year working in a running shop in South Australia. I was twenty-two and training for the Adelaide Harriers running club. My half marathon time was 84 minutes at the start of the year, and I finished my time in Australia coming second in the Adelaide half-marathon in 74 minutes.
That ten-minute jump in improvement was down to the fact that every Tuesday and Thursday I would do some variation of interval training in the blazing Australian sunshine.
So what is it? It is balancing high intensity effort levels (at roughly 80%) with very easy recovery (at say 20%). In even simpler terms: you run fast for a period of time, then slow right down to recover completely before starting again.
The Benefits
For me there are a range of benefits to interval training, let’s look at three:
The first is that it builds your speed endurance. By getting used to running fast for shorter periods of time, you can gradually increase the time you spend running faster, and reduce the recovery time. Your body then adapts to the speed and the cardiovascular fitness levels increase.
The second is it increases your confidence. On paper, a goal time for a 5k can look really intimidating and we often question if we can ever reach that level. By breaking down that goal time in manageable chunks through interval training, we see that we are gradually building up our speed and endurance to get to that level. Pausing to celebrate those mini-speed moments are important as you work through a training schedule.
Finally, running is more fun and enjoyable with variety. If we run the same speed at all times, we run the risk of getting fed up with it. Building in interval training and different paces keeps our running fresh and our minds more stimulated.
The Sessions
Again, just for the sake of clarity, let’s look at three interval sessions that can really help to improve your 5k time. In the eight-week block I was focussed on 5k training over the summer this year, these are the sessions that helped me to get down to a 16.33 5k. I did one of these sessions every week, with a tempo or fartlek run for the other session.
These all had around 5k of running faster:
- Three x one mile repetitions with two minutes recovery. This is very simple, try to hit your one mile repetitions in the pace you want to run the 5k in, or very slightly faster. For me, that was running around 5.20 minute reps. You then take two minutes in which you walk recover for two minutes and repeat this three times
- Five x 1k repetitions with 90 seconds jog recovery. If you are aiming for a 25 minute 5k, your 1k repetitions would be five minutes for this session. Your jog recovery is again, really really easy, so that you feel fully recovered by the time you start the next run.
- 12 x 400 with 60 seconds recovery. This is a really tough one! Doing this a couple of weeks before a planned 5k race can be a really good confidence booster. As a shorter more explosive interval, you would be aiming to do these at a faster pace than your 5k goal pace. The recovery is again really slow – I usually walked these.
Run with Others
While great for your overall fitness and motivation, interval sessions can be tough! One way to help make them easier, and to keep yourself going through them, is to try to run them in a group or with someone else.
Supporting each other through them, helping with pacing and having something else to focus on, can help to make them that wee bit more manageable!
So, if you want to get faster, fitter and stronger – try to fit in some interval training in your training. If I can support with that at all, please just get in touch.
Thank you for reading!
Listen: https://www.atozrunning.com/episode157/ – Understanding Intervals – The A-Z of Running Podcast
Read: The Science and Application of High Intensity Interval Training –