Whether you’re training for a race, trying to improve your 5K time, or just looking to tear it up at parkun, there are lots of ways to improve your speed.
This intermediate 5K training plan is six weeks long, and aimed at runners who can easily run for up to 30 minutes, four times a week. The training plan includes a number of different types of runs to help you get your best time as you tackle your next 3.1 mile race – from tempo and fartlek runs to easy and long runs.
If you feel like this is a bit much for you, take a look at our beginner 5K training plan, aimed at getting you started.
The RW intermediate 5K training plan
The best thing you can do to level up your running is by following a set training plan. This intermediate 5K training plan incorporates everything from easy runs to rest days and is just six weeks long.
How to get faster over the 5K distance
1. Incorporate speed work
To run faster, you need to start practising running at faster speeds. Tempo and interval training sessions (also called Fartlek sessions) force your body to adapt to running at faster speeds by incorporating short bursts of speed work with rest (walking!) in between.
2. Embrace the long runs
You might well think; ‘Why should I do long runs when I’m training for a short distance?’ but keeping those 40-45 minute long runs in your training plan are crucial for building endurance. And building your endurance to run longer distances at slower speeds will help you to run your faster paces for longer too.
3. Keep the easy runs easy
Running slowly when you’re aiming to run faster may seem counter-intuitive, but constantly running all your runs ‘hard’ will fatigue your body quickly and heighten your risk of injury. That’s why it’s important to run your easy runs at a slow pace – the slower the better – so you can then feel fresher for the speed or hard tempo sessions.
How to go from a 30min 5K to a 25min 5k
Progressing from 6min/km to 5min/km is a sizeable jump, but you can get there with the right specific training
Alongside the mix of easy runs, long runs and intervals sessions (mentioned above), you'll want to familiarise yourself with what 5min/km feel like. If you have access to an athletics track, this pace works out 2mins per lap. But you can hone into that pace on any flat, traffic-free route – so long as you have a reliable GPS watch.
A great 5K specific workout is 5 x 1km at goal race pace (i.e. 5min/km) with 1mins rest between each km. That's fairly taxing, so you might wish to work up that with a workout such as 10 x 400m at 5K pace with 1mins rest between each 400m.
I’m injured, should I skip a week?
Don’t just run through an injury. Stop, take some time out and see how the body reacts (we’ve got advice on some of the most common running injuries here). It’s ok to miss a couple of days of the plan, but if you miss more than one complete week, it’s best to go back and repeat the previous week’s training. If you are injury-prone, incorporate cross-training into your plan (cycling, swimming or rowing) to add variety to your routine and help reduce your risk of injury.
I don’t feel like I’m improving or getting any faster?
Don’t despair – it takes time to improve as a runner. Each run will be gradually building your strength and fitness, but it might not be till the 5K race in week six that you really see the results of your training.
What about my nutrition?
To get faster over the 5K distance, you’ll need to stick to your training plan, but also make sure you’re fuelling properly. Try to keep your protein high, take on plenty of carbs before your harder sessions and don’t be afraid to experiment with caffeine.
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