How to Run a 5K Race

I recently ran the MZBC Lead Me to the Cross 5k. Some runners asked me my strategy and what I did to prepare. Here is my response:

First, let’s talk about running a 5k, then we can talk about training. The 5k event is a sprint. It’s 3.1 miles, so that’s a short distance. The energy required to sprint is unlike the endurance required to run longer distances like 13.1 or 26.2.

1.  The terrain
In a sprint you run your race pace the entire race only letting up for hills and turns. Also, you have to take advantage of the terrain and how the course is mapped out. If the course has hills, run the race pace until the hill incline, then hold back a bit, reserving your energy. Near the crest, turn it back on to race pace and then a little more for the downhill. Never engage in conversation and focus on either passing or keeping up with the person ahead of you.

2.  The course
If possible, practice the course ahead of time so you can get the lay out. Here’s a secret, the course is certified using the shortest distance possible. The certifier cuts turns and uses efficiency to measure the shortest distance. This means that though you are entered in a 5k, you may end up running a longer distance if you take the turns too wide; thus increasing your time.

3.  Watch race winners
Study their style. You’ll see their movements are purposeful and efficient. There is no flailing of arms or rolling of heads. Their mouths are open only to breath and their eyes are on the finish line.

So, there are three steps you can apply to your next race to improve your time. It is a mind set to consider the 3.1 miles as a sprint race, but that’s what it takes to make a faster time.

Now for the training:

Here are a few tips for improving your 5k run time. Remember, focus is key. You might not have a lot of time to train, so use the little time you have wisely.

My training goes 5 days a week. I always take two days off to heal. It’s good for the body and it breaks up the training so you don’t get burned out. Also, I never run more than 15 – 20 miles a week. I usually run a minimum of 3.1 miles in training, nut rarely more than 5. With this training, I can easily complete a 5k, 10k, and half marathon and any distances in between. Don’t need to risk injury with long miles.

Run just below your race pace. Keep it fast and distractions to a minimum. That means no music and no electronic gadgets to keep your time. You can’t focus with music and the tempo will prevent you from evolving into a serious runner. You decide your pace by listening to your body and challenging it. 

Also, it is very dangerous to run on the road, you can’t hear cars. Running in woods isn’t safe either cause you can’t hear the bears.

Let your heart rate and breathing train you, you don’t need a gadget to tell you how fast you can go. That’s environmental. There is no way you can go faster when it’s too hot or too cold or too windy, so a timer won’t help. Neither will a GPS unless you just want to map your course (once). Train old school, it always worked for Rocky.

Okay, here’s the twist. On race day you sprint downhill. However in training, sprint uphill, and many times over.

Here’s a sample of my race training from today:

• Run 4 miles at just below race pace
• At the highest hill sprint up the hill, jog down; repeat 5 times
• Sprint all hills in between. If the hills are long, sprint between mailboxes.
• Stretch

I keep a blog of my training if you’d like to join me at it. This training is mostly for obstacle training, but it always includes a 5k event. So, for more training ideas, see my blog:

www.runinmud.blogspot.com

Facebook page:

https://www.facebook.com/RunInMud?ref=hl