Increase your finish times by training for tempo and speed.
Train for your next 5K run by focusing on the five most important elements in racing: power, tempo, speed, stamina and endurance. You need all of these components to run a successful race, but if speed is your primary area of concern, there are some steps you can take to improve your times. As noted by trainer Brian Clarke, author of "5K and 10K Training," your running tempo also plays a significant role in your race times. Unlike speed, which is the ability to run fast in short bursts, tempo is the ability to run at race pace without becoming overly fatigued.
Instructions
1. Use explosive-strength training to build strength and agility. A study published in the Journal of Applied Physiology found that runners who used this method demonstrated improved speed and endurance after a nine-week period. Examples of explosive-strength training exercises used in the study include sprints, jumping exercises and leg presses.
2. Improve your tempo. Although speed is important for good finish times, maintaining tempo is even more crucial, according to "5K and 10K Training." Fast sprints at the end of the race are useless if you can't keep a quick tempo throughout the 5K.
3. Practice brisk pace running one or two times per week. You'll know you've reached a brisk pace when your breathing is too heavy for conversation and your heart rate is at 80 percent of your maximum heart rate. As noted in "The Competitive Runner's Handbook," you shouldn't train to this level on consecutive days or for more than an hour at a time.
4. Take advantage of rest intervals. For example, if you are doing tempo training with five minutes of base tempo running and five of brisk pace running with a two minute rest interval in between, slow down to a slow jog for the rest interval. The rest interval allows your muscles to recover a bit while still maintaining sustained heart rate.
5. Use Fartlek exercises to improve speed and also familiarize yourself with your abilities. "Fartlek" is Swedish for "speed-play." To perform Fartlek exercises, run at your fastest pace for two minutes, followed by two minutes of slow running. Take a minute or two to recover with a slow jog, then repeat.
6. Cross-train with other cardio workouts like cycling, swimming, aerobics and elliptical traiing. Cross-training will keep you in shape while also adding variety to your 5K training.
Tags: brisk pace, heart rate, rest interval, brisk pace running, explosive-strength training