Your best tips for running a faster 5K

It is worth spending the time to find the right fuel belt for the race.

-Nofap for a few days, or maybe a few weeks.

-Facebook stalk your crush and obsess over who they're currently dating

-Intentionally walk in public places with split shorts and get heckled

Build the Pure Hate, kid. My methods are unconventional, but I'm fast.

3.1 miles at 5k race pace.Do this often and you'll see your times improve.

Increase mileage. 70 MPW all summer is ideal for junior/senior high school boys, and then drop down to 60-65 for most of the season with only a smaller week the week before the target race (whatever that is...regionals, state, Foot Locker, etc.)

If in college, up to 120 MPW with lots of doubles is key.

Still need to do faster runs and workouts, but for some reason, people don't believe big distance is key for a fast 5000, and it is.

Flagpole wrote:

If in college, up to 120 MPW with lots of doubles is key.

LOL.

Rupp was at roughly half of that in college. He increased his mileage with 5 mpw per year.

spotter of WRONG wrote:

Flagpole wrote:

If in college, up to 120 MPW with lots of doubles is key.

LOL.

Rupp was at roughly half of that in college. He increased his mileage with 5 mpw per year.

Not true. Go ready some Salazar quotes. He complained that during his senior year Rupp was only doing 80 miles a week and he said that wasn't enough.

He was right. Rupp had some issues in college that kept him from running more. Ideally, in college, if you can handle getting up to 120 MPW by your senior year, that is ideal. We're talking ideal here. Not everyone can do that...they are called the also rans.

NO way would I recommend 120 mpw! Way too much. You really have to know what type of runner this person is and what kind of base, and threshold they have

If I was to only give one work out tip it would be 800m repeats with short recovery. 6 x 800m, no more than 1:00m recovery as a staple early in the season. After that you can sharpen up with quicker intervals and longer recovery.

Flagpole wrote:

spotter of WRONG wrote:

LOL.

Rupp was at roughly half of that in college. He increased his mileage with 5 mpw per year.

Not true. Go ready some Salazar quotes. He complained that during his senior year Rupp was only doing 80 miles a week and he said that wasn't enough.

He was right. Rupp had some issues in college that kept him from running more. Ideally, in college, if you can handle getting up to 120 MPW by your senior year, that is ideal. We're talking ideal here. Not everyone can do that...they are called the also rans.

There is no such ideal 120 mpw by your senior year. It`s not about how many miles you run per week. It`s more a question of how you run your miles.

XY wrote:

NO way would I recommend 120 mpw! Way too much. You really have to know what type of runner this person is and what kind of base, and threshold they have

If I was to only give one work out tip it would be 800m repeats with short recovery. 6 x 800m, no more than 1:00m recovery as a staple early in the season. After that you can sharpen up with quicker intervals and longer recovery.

It is not for everyone, but a high school kid who gets up to 80 and hasn't had any injury issues, can definitely be encouraged to up it another 50% while in college, especially if they are a CC specialist or run the 10,000 in track.

Negative Splits!

Too many young inexperienced runners take it out too hard in the 5k. As you grow older, your physiological self and mitochondria will thank you for taking the first mile out crisp, cruising for the second mile, then hammering home the last mile.

Stay tuned for more hot 5k tips!

Flagpole wrote:

Increase mileage. 70 MPW all summer is ideal for junior/senior high school boys, and then drop down to 60-65 for most of the season with only a smaller week the week before the target race (whatever that is...regionals, state, Foot Locker, etc.)

If in college, up to 120 MPW with lots of doubles is key.

Still need to do faster runs and workouts, but for some reason, people don't believe big distance is key for a fast 5000, and it is.

What is the equivalent for girls?

Make sure you take in fuel about every kilometer. Fast races like a 5K require lots of carbs!!

Stay tuned for more tips!

Flagpole wrote:

Increase mileage. 70 MPW all summer is ideal for junior/senior high school boys, and then drop down to 60-65 for most of the season with only a smaller week the week before the target race (whatever that is...regionals, state, Foot Locker, etc.)

If in college, up to 120 MPW with lots of doubles is key.

Still need to do faster runs and workouts, but for some reason, people don't believe big distance is key for a fast 5000, and it is.

Yup this.

I got faster running slower with more volume. I've told lots of people about 80/20 running and they kind of stare at me blankly then limp off to do their 20 x 400s....

I like soccer wrote:

Flagpole wrote:

Increase mileage. 70 MPW all summer is ideal for junior/senior high school boys, and then drop down to 60-65 for most of the season with only a smaller week the week before the target race (whatever that is...regionals, state, Foot Locker, etc.)

If in college, up to 120 MPW with lots of doubles is key.

Still need to do faster runs and workouts, but for some reason, people don't believe big distance is key for a fast 5000, and it is.

What is the equivalent for girls?

I don't have an opinion on mileage for girls. Typically, the idea is the same...more mileage is the key to running fast 5000s (not the only thing, but more necessary than most think).

race people faster than yourself. You want to be struggling to hold onto a group of guys who all have prs faster than yours. My 5k prs have all been slightly positive splits with the last lap or 400m being my fastest of the race (sometimes the 3rd mile was faster than the first, but not the 2nd..).

Zed wrote:

Flagpole wrote:

Increase mileage. 70 MPW all summer is ideal for junior/senior high school boys, and then drop down to 60-65 for most of the season with only a smaller week the week before the target race (whatever that is...regionals, state, Foot Locker, etc.)

If in college, up to 120 MPW with lots of doubles is key.

Still need to do faster runs and workouts, but for some reason, people don't believe big distance is key for a fast 5000, and it is.

Yup this.

I got faster running slower with more volume. I've told lots of people about 80/20 running and they kind of stare at me blankly then limp off to do their 20 x 400s....

80/20 is actually too much speed unless it's MP. More like 90/10.

OP, are you asking how to race faster tomorrow with current fitness? How to get faster in 3 weeks? A year? 4 years?

The key to me was in longer reps on the track in the track season. 1000s, 1200s, 1600s even 2000s at race pace are absolutely vital - especially if you are more of a 1500 type runner moving up. You also need to do reps at 1500 pace and faster but those tough, long reps are crucial.

Assuming of course that you have laid down a good background before the season starts. You can argue forever about whether this should involve 120 mile weeks or lesser mileage at a slightly higher intensity; horses for courses here?

Flagpole wrote:

Increase mileage. 70 MPW all summer is ideal for junior/senior high school boys, and then drop down to 60-65 for most of the season with only a smaller week the week before the target race (whatever that is...regionals, state, Foot Locker, etc.)

If in college, up to 120 MPW with lots of doubles is key.

Still need to do faster runs and workouts, but for some reason, people don't believe big distance is key for a fast 5000, and it is.

I actually largely agree with this, but I am wondering if anyone has an opinion on the equivalent training for girls???

get stronger. Don't rely just on aerobic fitness.

Weight train, esp the legs. Need power to get faster.