How to run a faster 5K
Photo by Mike Baird
Runners across the country are preparing for spring and summer athletic events. For many, the challenge isn’t finishing the distance, but achieving a goal time. Setting a “PR,” or personal record, makes crossing the finish line much more satisfying.
So how do you become a faster runner? The first step is to register for a race and set a goal. Next, find a training plan that will offer enough challenge to improve your running pace, but will also provide enough rest to keep the body fresh for race day. Matt Haugen, nationally recognized running and triathlete coach and member of the Ask The Trainer panel at GetYourRearinGear.com has a simple training plan that will help any athlete improve their performance. The plan includes hill challenges that will improve strength, and speed challenges that will help to improve pace.
MON. 30:00 X-TRAIN (bike, swim, elliptical, walk, etc).
TUE. 30:00 RUN 10:00 easy on flat terrain, 10:00 on hilly terrain, 10:00 flat & easy.
WED. 30:00 RUN all flat & easy
THU. 30:00 RUN 10:00 flat & easy, 10:00 at 5K goal pace, 10:00 flat & easy
FRI. 30:00 X-TRAIN
SAT. 30:00 RUN 10:00 flat & easy, 15:00 on a hilly course, 5:00 flat & easy
SUN. 30:00 RUN flat & easy or 30-60:00 non-impact X-training
Got questions for Matt? Submit an Ask the Trainer question by clicking here.
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My company, Evive Health, is happily registered to get our rears in gear in the Chicago event!
Now, I’m an hour-a-day gym person, and I can easily jog 9-minute miles at 3% incline on a treadmill, but the second I try to do a lap in the park, my knees scream NO.
Perhaps there’s a modified training plan for someone like me? I could always walk the run, but I am far too competitive to get lapped by my team.