How I ran a faster 5k without training
This spring and summer I want to improve my 5k time. Magically I ran two 5k parkruns a month apart and have already managed to go quicker without any specific training.
The stats
- 18 March I ran 22:28
- 15 April I ran 22:17
In between I averaged 15 miles per week of easy running.
I’m not here to advocate not training towards a goal and I fully intend to train to get faster – but this demonstrates quite nicely that there are additional elements around racing that help us go faster. You may be able to identify a few things from the list below to implement into your own racing.
How I ran a faster 5k
Ran hard from the start
I looked at my pacing from the first 5k in March. My first mile was the slowest partly because I was scared to push too soon and run out of gas. It’s a fine balance but the stats showed me I needed to go faster sooner.
Started closer to the front
There’s no chip timing in parkrun, so you loose all the seconds before you cross the start line. Coupled with that, if you are too timid in your position you’ll have to do a lot of weaving. It took a lot of talking to myself but I’m finally lining up with people my pace and closer to the front.
Got better at pushing
The more you run hard, the more you get used to the feeling and the less you panic. It’s uncomfortable to run as fast as you can at a given distance. But, with experience comes the knowledge that you can sit with that feeling a little longer and things will be ok.
Cared less about failing
The great thing about parkrun is that it’s on every week so if I get it all wrong this week, head off too fast and have to walk by half way, it really doesn’t matter. Nobody cares except me, and I can come back next week and try again.
Warmed up
My old parkrun was just half a mile from my front door and I was never truly warmed up before the start because I’d always set off too late and sprint to get there. Now it’s just under two miles so I get some good easy miles in first to set me up.
Stopped looking at my watch
I no longer look at my Garmin during a 5k – I run by feel. Seeing a number that I think is too fast will scare me into slowing down and seeing a number I think is too slow risks me giving up pushing. So I listen to my legs instead and that’s going pretty well.
Wore faster shoes
I’ve been wearing the Puma Deviate Nitro Elite 2 the past couple of times. I’m not saying you should go out and but a carbon plated shoe to run faster – I’m acknowledging that the times I’ve run aren’t purely down to my legs.
Didn’t try every week
Running fast over 5k takes it out of you and you need to recover well so I haven’t been pushing it every week. I’ve pushed when I felt conditions were good and I was feeling ok.
Ran my easy miles easy
I can’t stress enough how overlooked easy running is as a tool for getting faster, but it as to be truly easy running. My last parkrun pace was 7:09/mile but I’m regularly running 9:30/mile or slower on easy runs. I’m never worried about my easy run pace being too slow.
Want to run faster over 5k and 10k? Check out my training guide.
