#26 How to improve your 5km time and go sub 20
Description
How can you better your 5km running time? I have been training recently for a sub 20 minutes 5km and here are my top 5 tips that I have found have served me well.
1. Start Point: Do a training run at about 70-80% effort so you have a set point to start and gauge where youโre currently atโฆ.leave room so you know you will improve. And for god sake go out slow.
2. Sessions per week: Minimum 2 & Maximum 3 runs a week for 6 weeks. Keep total distance in around 5km or less than 40 minutes total (including warm up and cool down) the sessions DONT need to be any longer. Itโs 5km you are training for not 10km so be specific with your training.
3. Intervals: 6-8 sprints at 30-60 seconds rest for as long as you work. If your run 60 seconds rest 60 seconds. This can be increased over time to 2-3 minutes for 4-6 sprints .Include 5-10 minutes warm up and cool down/walk either side.
4. Find a running partner or group if possible to achieve your goals with , the days you donโt want to put on the runners and you have a friend waiting for you ensures you are held accountable which in turn creates a little more discipline in your training.
5. ๐๐ญ๐๐ฒ ๐๐จ๐๐ฎ๐ฌ๐๐ & ๐๐ฅ๐ฐ๐๐ฒ๐ฌ ๐๐ข๐ง๐ข๐ฌ๐ก ๐ฌ๐ญ๐ซ๐จ๐ง๐ . Empty the tank for the last 300m. Head up deep breaths every seconds counts.
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