Part of this story
Summary
- 1Start doing 2k and 10k runs
- 2HIIT it up
- 3Don't aim for a PB on every single run
- 4Think about your heart rate
- 5Turn mountains into molehills
- 6Strong legs = fast pace
- 7Seek variety in your routes
- 8Find motivation outside yourself
- 9Weather it out
One tip German ultrarunner Florian Neuschwander regularly runs 100k races, but he knows the importance of starting with a realistic target. Neuschwander likes to advise rookie runners that 5k is the best distance to target. He says the next challenge is knocking your time down, minute by minute, second by second. To help, he's got some tips to get your 5k under control – and maybe even under 30 minutes!
01
Start doing 2k and 10k runs
Slaying the 5k isn't just about running 5k all the time. The name of the game is increasing your aerobic ability while building an internal battery that never dies. "Mixing up your 5ks with longer 7.5k to 10k runs and shorter 2k to 3k ones can improve your stamina and your speed," says Neuschwander.
If you want to boss your 5k time without necessarily hitting the pavement several times per week, you might try high-intensity interval training (HIIT). It's basically combining vigorous exercise, e.g. sprinting on the spot or cycling as fast as you can with brief rests.
Studies suggest it could even have better gains for your cardiovascular ability than continuous endurance training. "Cycling is something I do myself for cross-training," says Neuschwander. "High-intensity bursts can be one way to squeeze in training on those days when you're pressed for time."
While you're training, try weaving five-minute intervals of threshold running into your longer run
Florian Neuschwander
03
Don't aim for a PB on every single run
"Nobody likes to run full-throttle more than me, but sometimes, to run faster, you actually need to run slower – as long as you do it regularly," Neuschwander advises.
Easy runs are a surprisingly effective way to build your fitness, and although it's tempting to drop these from your schedule, they're important for healing, being able to run more often, and balancing out the more intense stuff.
Discover more inspiration to run
04
Think about your heart rate
To run harder for longer, you might consider threshold running. Rather than concentrating on pace, you're looking at effort – what fitness folks say is comfortably hard and below your optimum 5k time. "While you're training, try weaving five-minute intervals of threshold running into your longer run." Over time, you might increase the intervals to 10 minutes or longer.
05
Turn mountains into molehills
Running up hills is a skill set in itself. Rather than thinking about it as a measurement of how much energy you have, compare it to squatting or lifting weights – that's kind of what’s happening to your leg muscles. If you make your regular 5k a hilly route, Neuschwander says: "The flats will become easy by comparison."
06
Strong legs = fast pace
Speaking of muscles, since your legs are going to be your primary instrument for your 5k, you're going to want to whip them into shape. "But it's not just about having shapely calves," laughs the moustachioed athlete. "Your hamstrings and glutes are important, too." Work your whole legs in the gym to get the best out of them.
More on Wings for Life World Run
07
Seek variety in your routes
Neuschwander has laced up his shoes all over the world and says, "For me, the terrain doesn't matter. The important thing is to get out and run." Concrete, mud, gravel, hilly, flat – getting accustomed to different routes will make you more prepared for anything thrown at you.
08
Find motivation outside yourself
If you want to give better than your best or go for longer, the goal of the Wings for Life World Run will fire up your inspiration. The whole point is to support research to find a cure for spinal cord injury. "The fact that this virtual car is chasing you and that it's for a good cause – that's my thing," Neuschwander shares.
09
Weather it out
If you felt those race times dropping during winter weather, take heart: the workout you've been giving your lungs means that as milder weather steps in, you should get a boost of confidence in your race time. Neuschwander adds with a smile: "And if it’s been summer in your part of the world, no worries. You never know what the weather will be like on race day, but we all get through it together."
Part of this story
