As a preface, there's no "one-size-fits-all" in sports performance. What works for a elite athlete isn't necessarily going to be right for a weekend warrior. But if you've run a 5K, and have some time to devote and a will to improve, here's a sure-fire approach that will help a relatively inexperienced runner reach their goal of running a faster 5K.
Instructions
1. If you've run a 5K race and want to improve your performance, follow this training plan. You'll modify it to match your speed and skill level. This plan is geared towards less experienced runners, but the principles are sound for any runner. Give yourself 12 weeks of good training, and you can reach your goal. There are three distinct phases to your training. We'll talk about each, and tell you what to do in each.
2. Phase 1: Building your base (weeks 1-4). Base building is the process of increasing your bodies ability to cover the distance comfortably. Set up a running schedule of four sessions per week. On three of those sessions, run between 2 and 3 miles at a pace where you can carry on a conversation. On the fourth session, you'll run longer--start with a 4 mile run, then increase the distance by 3 miles every week. At the end of the fourth week, your long run will be 6 miles.
3. Phase 2: Building strength (weeks 5-8). During these weeks maintain the 4 times a week schedule., but limit your long run to 4-5 miles. During one of your other runs, you'll do hill repeats. here's how they work. Find a hill or incline that'll take you about two minutes to run up. During your hill repeat session, warm up by running an easy mile or two. Then run up the hill at a brisk pace 4 times, jogging down slowly in between runs. After you've completed the 4 runs up the hill, cool down with an easy mile. Each week, add an extra repeat, so by week 8, you'll be doing 7 hill repeats in each session. These build leg strength and endurance.
4. Phase 3: Speedwork (weeks 9-12). Now we'll work on running at race pace or a little faster. Maintain 4 runs per week, but drop the long run down to 6-8 miles. In place of the hill repeats from Segment 2, you'll do speed work. A track is best for this, but a flat, 1/4 mile measured stretch of road is good too. Determine the minutes per mile pace of your last 5K. Divide it by four, and subtract 15 seconds. For example, if the pace of your last 5K was 8 minutes per mile: 8/2 = 4 minutes. 4 minutes minus 15 seconds equals 3:45. This is the pace you'll run your speed work at. At your first speedwork session, warm up with an easy mile or so, then run a 1/4 mile at the pace you calculated. Jog one lap. Repeat to a total of four 1/4 miles, then cool down with an easy jog of a mile or so. In weeks 10 and 11, add two 1/4 miles each time, for a total of eight 1/4 miles on week 11. In week 12 (race week), limit yourself to three easy runs of no more than 3 miles each. You'll come into race day well rested.
5. On race day, don't go out too fast. Try to save your energy for the second half of the race. Finish and enjoy your new personal record.
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