Sunday, May 18, 2014

5 Tips To A Faster 5K

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

  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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17 comments:

  1. ChristineMay 18, 2014 at 11:31 PM

    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!

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  2. KarenMay 19, 2014 at 5:17 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

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  3. The Fit ForkMay 19, 2014 at 5:41 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

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  4. UnknownMay 19, 2014 at 6:11 AM

    (((sharing)))

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  5. Deborah BrooksMay 19, 2014 at 6:59 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

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  6. PamelaMay 19, 2014 at 7:22 AM

    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.

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  7. UnknownMay 19, 2014 at 7:55 AM

    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?

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    Replies
    1. UnknownMay 19, 2014 at 10:22 PM

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

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  8. Mommy Run FastMay 19, 2014 at 8:45 AM

    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!!

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  9. Itz LinzMay 19, 2014 at 9:46 AM

    i'd say just shoot for the finish line - any race is worth being proud of! :)

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  10. UnknownMay 19, 2014 at 2:48 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

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  11. UnknownMay 19, 2014 at 6:45 PM

    great tips! sharing!

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  12. AnonymousMay 19, 2014 at 6:55 PM

    Great tips! I agree with the flat race, that's the key right there :)

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  13. jillconyersMay 20, 2014 at 6:57 AM

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

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  14. UnknownMay 20, 2014 at 10:58 AM

    5Ks hurt! Sounds like you are doing some good training :-)

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