Learning how to add a little speed

You run (or maybe run-walked) through your first 5K. Now you want to run the whole thing and maybe get a little faster.

How do you get faster? One, by doing some running in training a little faster and, two, by doing one longer workouts, even longer than the 3-mile race so the race itself feels easier when you get to it!

First thing you have to do is pick one in the future that gives you enough time to train and doesn’t cause any training conflicts with vacations or big projects at work.

Then get to it!

Program tips for your 5K:

• Weekly runs - 4 times a week
  
• Total mileage - Gradually reach 18-20 miles a week total.
  
• Program length - Hold that pattern for 8-10 weeks minimum.
  
• Speed intervals - Do one day of “speed play workouts” where you go faster for 1-2 minutes, then slow down for 1-2 minutes, repeating 2-3 times. Add one additional fast-slow set to that workout each week until you reach 5 sets of 2 minutes fast/2 minutes easy.
  
• Long workout - Do a longer workout once a week that gradually reaches 5-6 miles. You’ll add about a half mile each week to get there, which will take about 7-8 weeks. Every 2-3 weeks, hold steady or drop back a half-mile before you continue with your mileage climb.
  
• Rest days - A must! Make at least 2 of your days off real rest days from activity. Although you can certainly cross-train for fun on one day (such as hiking, cycling, or swimming)
  
• The last week before the race - Cut down your mileage in the last week before the race so you only work out 3 days and don’t do a long workout. That’s called a “taper” so you’re rested for the Big Day.
  

Training guidelines to live By, no matter what level you are:

1. Build mileage by no more than 10 percent a week, as a beginner, and up to about 20 percent if you already workout.
   
2. Always follow a “hard” day (in distance or speed) by an easy day, which could mean a total day off!
   
3. Give yourself at least 8-10 weeks to get to your 5K.
   
4. Walking isn’t a bad word at any speed – Take a short walking break if you need to in training or during the “race” so you can finish well.
   

On Race Day:

• Get there about an hour early. You don’t want to stress about parking or finding the place or a line for a Porta-Potty!
  
• Drink some water before you start, and take some at the water stop in the race.
  
• Warm up! Be sure to jog for 5 minutes or so, then stretch a little before the race starts. Then jog for another 5 minutes. Keep moving a little as much as possible before you start.
  
• When you line up at the line, judge your speed well. Don’t jostle to the front if you’re going to be doing 9- or 10-minute miles. That’s not good etiquette. The front folks will be doing 5-7 minute miles!
  

Now have fun!