Top 5 tips to run a faster 5k

Before I give you these amazing tips let me tell you a little of my history with the 5k distance. I am not a pro by and stretch of the imagination but I have been around a while and I definitely know how to run a fast 5k.

In high school I ran 15:51 for 5k. In college I ran 15:38 and after college I ran 15:22.

While I can't, at 41, run those times anymore I can still hold my own. In my late 30's I ran 16:30 and broke 17 minute several times.

Running is not my priority these days but the last 5k I did I finished first overall.

So let's get in the the 5 tips that I have for you today....

TIP #1: Be consistent. It seems obvious to say but really it isn't. Some people think that running a 5k race every other weekend and maybe one or two runs during the week is being consistent. It is not.

If your goal is really to run a faster 5k then you need to get out and run CONSISTENTLY 4-5 times per week EVERY week ALL THE TIME. Keeping your body moving for 3.1 miles at a good pace is hard. You need a solid base of miles to improve your time. Running 4 days per week isn't hard. If you run on Saturday and Sunday then it's simply getting out the door twice during the other 5 days and you are on the right track!

TIP #2: Run faster. I know. Duh, right? I'm not talking about during the 5k. I'm talking about during the week. Someone told me recently about some special "method" that people are using. I don't even remember what he called it but I knew exactly what he was talking about. It's exactly how I trained when I was fast back in the 90's.

Basically you do a speed workout, a tempo run and a long run each week. It's simple but 99% of people don't do it. You are going to spend the time running. You might as well do some hard running.

Let's talk about "intervals" and "tempo runs".

INTERVALS: Intervals are simple ~ Its a period of time or distance running faster than normal followed by a period of time or distance running slower than normal. You should do some sort of intervals one time per week. Here are 3 simple ways to do intervals.

1. Even time. This is how it works. You run "hard" for 30 seconds followed by 30 seconds jog or walk. You do for for 5-30 minutes after a warm-up followed by a short cool down. Distance and speed don't matter. This could be a 30 second jog followed by a 30 second walk. It could be a 30 second sprint followed by a 30 second run. It's up to you. (My suggestion on work time is that the max is like 3 minutes, You are training for a 5k, not a marathon.)

2. Distance intervals. This could be a a lap around your neighborhood or a hill or a section of road by your work. You simply run this segment and rest in between runs. I would keep the run around the same time as the interval. If the interval takes you 3 minutes then 2-3 minutes rest is good. If it's a minute then 30-90 seconds rest is fine. A mile is too far and 100m is too short. Keep the distance 200m to 3/4 at most.

3. Varying time or distances. This is the my favorite! You can play with this and have fun with it. A ladder works well. Do work intervals of 1 - 2 - 3 - 4 - 3 -2 -1 minutes followed by the same rest or active rest. This is an amazing workout! Again, the pace is up to you. For some this may be a simple jog for the work and walk for the rest. Another way to do this is distance. At the track you could do 2X400m, 1 X 800m, 2X400m; another cool workout. Again, the rest is about the same as the work.

TEMPO: A tempo run is a lot of fun. We used to do them in college ALL THE TIME. Simply put its a set time or distance at a single pace. It could be 5 minutes or as high as 25 minutes. You should do a tempo run one day per week.

Let's say your pace for a 5k is 10 minutes but you want to run 9 minute pace. Normally you train at 11 minute mile pace. In the beginning you start with a 5 minute "tempo" at 9 minute mile pace. Increase next time until you can do 25 minutes and a 9 minute mile pace 5k is YOURS for the taking!

TIP #3: Over distance. One day a week you should do a run that is a little longer then you did the week before. Keep the pace easy and don't go too far. Running for 2 hours is not a good idea. If you are training for a 5k you long run should be about double the time it takes you to do the 5k. Once you can do that just run that distance once per week. If you run 30 minutes for a 5k then your long run should be around 60 minutes. Work up to this or cut back to this if you are going longer.

TIP #4: Fuel. I could write a long blog post about this alone. I will keep it simple today. You need the get the right stuff in your body for it to perform at the peak level. I will give you some quick times about several different topics. If you have further questions PLEASE email me at rick@nolimitsfitness.me and I can help you individually:

1. Race day. My suggestion is that you do your training as often as you can can around 8 am. This is when most races take place so you can experiment with what works best. I usually like to get to a race about an hour before the start so I will eat a full breakfast 90 minutes to 2 hours before the race. 10-15 minutes before the race I will take an AdvoCare Rehydrate Gel so that I have easy access fuel when the race starts.

Sip water or electrolyte drink right up until race time to keep your fluids topped up.

So what to eat for breakfast? Keep it simple and keep it normal. Don't eat more of less then you are used to. For a 5k I'll have a banana or some sort of bar. For a longer race I'll munch on cheese and trail mix. Play around with what works for you. Don't be full and don't be hungry on the starting line. AdvoCare has several products that are awesome for pre-race besides the Gels. My favorite are Pro-20, Catalyst and Muscle Fuel. (www.advocare.com)

Just don't do anything new on race day! That's the biggest thing!

2. The night before a race. DON'T "CARB LOAD". That theory has been dis-proven many times over. I am a fan of "protein loading". The night before big races I eat as much protein as I can as late into the night as I can. My favorite is sea food! Again, don't try anything new before a race but the night before should be high in natural food and high in protein.

In the days leading up to a race try to eat as clean as you can. This will help! I promise!

3. Recovery. I am a big fan of recovery supplements. I use AdvoCare Post Workout and Nighttime Recovery. At the very least, if you don't use recovery supplements, you need to MAKE SURE to get food in your body as soon as you workout! Many do a run then don't eat for 45-90 minutes of more! This is bad! Always pack some food lime a banana or a bar or trail mix in your gym bag if you are running away from home. If you are running from home hit the fridge before you hit the shower!

4. Supplements. At the very least get yourself a high quality multi-vitamin and calcium. The AdvoCare products work for me but you may have your own favorite brand. Just be consistent. You need supplements. Get them in your body ESPECIALLY when you are working out hard to to get faster! Email me if you need help in this area: rick@nolimitsfitness.me .

TIP #4: Compete to improve your time. The year was 1987. (I know, I am totally dating myself.) It was the Class B District Championships and I was a freshman in high school. My coach gave us some advise that I have used and passed on many, many times. He said:

"Go out steady and comfortable for the first mile. After that look up to the next person in front of you. Pick up your pace and move up to and pass that person. Settle in for a second and do it again. Do this till the finish."

It's amazing how well you can do when your focus isn't on your struggle but it's on a small goal of simple catching the person in front of you.

My college coach gave different advice:

"Go out as fast as you can in the first mile. Settle in to the group that is there and hang in there as long as you can. Do this every week and by the end of the year you will stay up at the front."

Another way to run. Both work in certain circumstances. To be honest I use the first one a lot more than the second one! It depends who you are.

The point is that you need to have a race strategy. If you are serious then you need to be serious!

TIP #5: Cross-train. No matter who you are I am a 100% believer that you can't possibly improve long term if you don't cross train. Honestly it doesn't really matter what it is but you need to do some sort of cross-training 2-4 times per week.

Depending on what you like cross-training can be other endurance activities like biking or swimming, gym activities like weight training or fitness classes or a combination. At No Limits Fitness we have several people that are training for 5k's, marathons and even an ultra-marathon! Click in the "Class Schedule" tab on the right to see when we do our fitness classes!

So let's tie it all together.

You need to be consistent and run 4-6 times per week. Those runs should consist of one interval workout, one tempo run and one long run. The others runs are up to you. You should be cross-training a few days per week. Fuel your body the right way and compete as best you can on race day.

There is your winning formula. It's up you now. Get out there and set you best time!

Do you run with your dog? Check this out. In conjunction with "A Forever Home Animal Rescue" we are putting on a 5k/2m/1m "Dog Jog" on November 22nd at 9am at North Lake Park in Umatilla. Bring your dog and raise money for a great cause!

Proceeds are being split between A Forever Home Animal Rescue and the No Limits Fitness scholarship fund.

Pre-registration is just $15 or $20 on race day. Here is where you can register: https://www.eventbrite.com/e/dog-jog-for-a-cause-tickets-13799216829

Will you PLEASE share the Facebook event page: https://www.facebook.com/events/665424036903927/

Are you a fast runner with a fast dog? This is a non-timed event BUT the first male and first female for the 5k distance will win $100 cold hard CASH. If you want to win the money follow the plan above and do it with your dog!