5k Training: 3 Strategies for Your Fastest 5k

Over the years of coaching hundreds of athletes to new personal bests from 1.5 mile military fitness tests up to the 50-mile ultramarathon distance, I’ve been given a “private look” inside how runners approach their training.
And most of the time, I’m horrified! There’s no progression. They avoid race-specific workouts. I see pacing mistake after pacing mistake.
If you want to run faster you need to take the next logical step in how you prepare and plan your training schedule. Even though you might think the 5k is short, it demands very specific workouts.
Good 5k training includes three distinct aspects of running fitness: speed, race-specific fitness, and endurance.
Over-emphasize endurance and you won’t have that “higher gear” to hammer the last mile.
Skip the specific 5k workouts and you’ll feel flat with no power.
Balancing all three ensures that you’ll feel powerful on race day and accomplish your race goals. So if you’re wondering how to train for a 5k, here’s how to execute each one (no matter what fitness level you’re at right now).
Learn more about SR's training programs if you'd like to race faster! See strengthrunnin... for more.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunnin... to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: / jasonfitz1
Instagram: / jasonfitz1
Facebook: / strengthrunning

[@bugsy007]

4:35 Start of Topic

[@freedeworld]

More like 7:20

[@freedeworld]

Too much fluff. Get to the point sooner would be nice. Otherwise, good advise! Thanks!

[@MattD86]

Advice*

[@meleroful]

I have 59 years my best time in 5k is 17:48. Need help to be better but, my age is a problem to get better????

[@DrewCocker]

Yes, you're best bet is to get 30 years younger.

[@quengmingmeow]

Hey Gomez.....everyone loves a comeback story, and nothing makes a day, week, month, or year go great when you know you stepped out on the course and blow the brakes off of people half your age. Get in there, train like hell, and go claim some scalps. Along the way, you’ll even surprise yourself of how fast you can get even when pushing 60.

[@goodyeoman4534]

Yes. Progression is slower as is recovery. So training should be modified accordingly. There are plenty of people in the 55-59 bracket at my Parkrun who regularly run sub 17 5ks.

[@gudboyngdisyerto]

so your friend also ran a 16min/5k while hangover?

[@StrengthRunning]

Pretty much. He pulled to the side with a lap to go (as a 14:52 guy, pacing me for a 16:02 was easy).

[@WillemvanKalsbeek]

I improved my 5k time on day 182 of my running streak, a week after I improved mij half marathon top time with 6 minutes. The day before I did a 24km long run. Just for a little background. During training I never can push myself enough to go for any records and this was only my 3rd 5k I've entered.

[@dylyo1]

Every time I do 100m repeats my next run is easier. Definitely good to include 100m and 400m repeats. Take it easy, 4 reps is plenty to start and build from there.

[@TheRedmurk0]

How do you know the distance you’re running outside?

[@dylyo1]

@@TheRedmurk0 Most decent GPS watches are accurate enough for us amateurs 👍. If one has serious goals nothing beats your local track.

[@Shevock]

As a father, I can say that toddlers are terrible at running 5ks.

[@king-qi2ks]

Shortest events in track n field? My man we don’t even have a 5k on the track

[@freeidi]

nice,but better with video..

[@TheWolfAkella]

Hills/strides/long run

[@dcrosco1458]

My son is 14 he has been running from the age of 7. His first half was 11 or 12 I forget, but his first half win was at 14 yrs old. Here is the thing he has some trouble running 5ks and cross country for his school. I am happy I listened to your video and having him listen to it. Hopefully what you are talking about will help him run the little races lol. MY sons best 5k is 17 minutes and this is the same for cross country

[@er33t]

farmer DC 17 minute 5K is great, very great at that age! Keep patient. Don't get a big head if he is already faster than all the juniors and seniors, don't get downtrodden if there are younger kids faster than him. He is still very very young, and at this age I have seen kids who were average in their respective sport grow phenomenally into a great athlete and I have seen the reverse.

[@vtrunnermudtrail9921]

I'm curious about your thoughts about doing a fast(well goal of 23 min for me anyway) 5k with only 4 weeks of training following a 15k? Any suggestions?

[@aabbuu3151]

Thank you sir... learned something new today...