Improve your 5K time – Guaranteed!

How to improve your 5k time. Guaranteed results!

Improving your 5 km time has many variables, better sleep, nutrition, running shoes etc, but a very simple and long term method to improve your 5k is to do shorter, faster runs. 

Shorter running at a faster pace will improve your fast twitch fibre power output, this will lead to a longer stride length with improved distance with each stride.  By running shorter, faster runs such as 800 metre runs your body is adapting to using type 2 muscle fibres which allow you to move faster while using less energy. 

Fast twitch fibres are essential for speed, so training them will result in guaranteed lowered 5 km times. This doesn't have to interfere with your regular training schedule, simply try to incorporate this into your regular training week. 

A very good and extremely simple training session would be to choose either 3 x 800 metres or 4 x 400 metres. 

The breaks shouldn't be too short, we are training fast twitch fibres which have limited stamina so allow for longer recovery times, if the recovery time is too short the runs will get steadily slower as your body will simply call on your type 1 muscle fibres also known as slow twitch due to their superior stamina.  Although times will vary for each runner, try to keep the break at3/4 minutes, if your times drop significantly take a longer break and try to keep the time of each run as similar as possible. 

Sound achievable?

If you need some assistance or guidance in putting together a running plan so you can beat your existing 5K time - reach out to me to discuss further - I would love to hear from you!


Running Coach & Personal Trainer: Jason Cafferkey

He works with both private clients and teams of athletes. Jason has 20 years experience coaching and is qualified as a: Level 3 Personal Trainer, AFN certified Diet Specialist & NSA Fitness Diploma. When not with clients, you can find him at the track improving his 800M time.