If your current workout regimen isn't cutting it on race day, you might need to change your routine. Running faster isn't just about moving your legs faster; it's about training your body in a range of environments, building total body strength and cardiovascular endurance. Change up your routine for six to eight weeks and you'll see a big difference at your next 5k.
Step 1
Change up your weekly running routine. Lots of people train for 5ks by going out and running a few times a week without varying speed or distance. If you do this, you are bound to stay at your current speed and possibly injure yourself. If you currently run four 3-milers at the same pace every week, try running two 3-milers at an easy pace, one 6- or 7-miler, and one day of sprints.
Step 2
Run sprints. Sprints, or interval training, helps boost your speed and power and helps build cardiovascular strength. On your sprint day, run six 100-meter sprints at an all-out pace, recovering for one to two minutes in between. Time yourself and try to maintain and beat your time on the first through the sixth sprint. Keep a record over a six-week period to see your progress. The real progress is in how quickly you recover between sprints.
Step 3
Strength train two or three days per week. In order to run fast, you need to have strong legs. To build strength for running, do higher repetitions of exercises at lower weights, run hills, choose compound exercises -- exercises that use more than one muscle group -- and train your core as well, which holds a lot of power for faster running.
Step 4
Stretch several times a week and after every workout. Flexibility training is a keen part of running faster and it also will help prevent injuries that could take you off the track for days or even weeks. Always warm up before you stretch.
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