Before jumping towards the tips and techniques to improve the 5K time or how to improve the 5K time, let us first clarify what is the 5K time.
In running, there are different terms used for the race pace and the distance. The 5K means 5 kilometers of distance or 3.1miles. This is considered a good distance for running if you are a beginner approaching the intermediate stage.
This 5K distance by runners in different time frames depending upon their race pace. Now from here, we conclude that pace is the speed measured in time in which you complete the 5K distance.
Keeping that in mind, the pace for 5K is different than the pace for 10K. Similarly, the pace of the marathon and half marathon are different too.
These are also distances measured in races. The Half marathon is a distance of 21Km or 13 miles while the Marathon is 42Km or 26 miles. The pace or the time at which a runner completes these distances is different for each one. The pace for a longer distance such as the Marathon is slow while the pace for a shorter length is fast such as that for a 5K.
So, what is the average time for a 5K?
The average 5K time for a beginner is 30 to 45 minutes. This means the runner will complete 5 kilometers distance in 30 to 40 minutes. The difference in time depends on various factors such as age, activity level, muscle strength, and a lot more factors as well.
The initial 5K time for beginner changes if he/she tries to improve it. It means after some time if the runner is constantly trying, he/she may be able to run 5K in just 20 minutes. How to do that?
How to improve 5K time?
Written below are the five best strategies that you need to follow on how to improve 5K time.
Strength training is a great way to make the leg muscles stronger. This helps in running faster and covering a specified distance in less time. There are several reasons for this. The first reason is that strength training improves your stamina so you don’t get stressed out middle of running. This directly affects you 5K time.
The second reason is that when your muscles are trained, you don’t get fatigued easily. The leg muscles support you in a long distance. Contrarily, when you have weak leg muscles, you easily get stressed out after running a mile.
Sprints are a good way to train your muscles for strides or short accelerations. When your body is habitual of that, it does not get tired easily while running. So it affects your 5K time and improves it. It also affects the coordination of body muscles, especially while running.
While running, you are carrying your body weight. So is it easy to carry an 80 kg weight or a 60 kg weight? For sure the 60 kg weight will be lighter and easier to carry. So to increase the speed and the 5K time, you need to reduce your weight.
Start running repeats
Running repeats are considered a very effective way to increase your 5K time. During running repeats, the runner runs for a mile; takes a recovery gap, then runs again. This process is repeated. In this way, stamina is built and a longer distance is covered because of the re-energizing during the recovery periods.
Running for a long distance with a slower pace also has shown results increasing the 5K time. This is because when you run for a longer distance, the body prepares itself for that. So, when you run a shorter distance then, you can run at better speeds because of the extra energy of the body due to habitualization.
So, if you are a beginner runner running 5K and you want to improve your 5K time, you need to follow these strategies. These strategies will surely give you positive results.