How to run a faster 5K

Now, before you can improve you actually need to figure out how much you want to improve. You need a goal pace. For example, if you want to complete a 5K in 25 minutes, you'll need to average 5 minutes per kilometre.

Use a running pace calculator to help set your pace targets based on your current ability and goal time. Having a target keeps training focused and progress measurable.

The yellow zone refers to your aerobic or easiest effort, and it's vital for overall endurance and recovery. These runs should feel very comfortable—you should be able to hold a full conversation while running.

Easy runs help improve your cardiovascular base, encourage fat burning, and keep training sustainable without overloading the body. Studies show that maintaining most training at low intensity leads to better long-term performance.

Tempo runs live just below your lactate threshold—the sweet spot where your body works hard but can still clear lactate efficiently.

These are usually performed at a pace you could sustain for an hour, and help develop speed endurance. You’ll be breathing hard and only able to say a few words.

Use them for longer intervals or steady runs to improve your capacity to hold a faster pace for longer.

This is where the real speed gains are made. Red zone training involves running faster than your target pace, usually through short intervals, sprints, and hill repeats.

It pushes your body well past your lactate threshold, triggering adaptations that improve oxygen use and muscle recruitment. These sessions are intense and should be used sparingly to avoid overtraining.

Hill training is fantastic for building strength and power, particularly in your glutes, hamstrings and calves. It also reduces impact compared to flat sprints.

Find a moderate incline and do short bursts of 8-10 seconds uphill, with a walk or jog back down to recover. Gradually increase the number of reps each week.

Hill work improves running economy and form, especially when targeting 5K speed.

Intervals alternate between short bursts of high-intensity running and recovery. For 5K prep, try 400m-800m intervals at or just above race pace, with equal or slightly shorter rest periods.

Intervals train your body to recover quickly and maintain a faster pace over time. A classic session might include 5 x 800m at 5K pace with 2-minute rests.

Strides are short bursts of nearly all-out running (around 95% effort) over 20–30 seconds, done after easy runs. They help reinforce good form, improve leg turnover, and bridge the gap between easy runs and harder sessions.

Aim to do 4–6 strides 2–3 times per week, especially on days before workouts or races.

To run your fastest 5K, you need a balanced training schedule. Mix in 2–3 easy runs, 1–2 quality sessions (like intervals, hills or tempo), and 1 long run per week.

Spread your hard sessions out so there’s at least a day of easy running or rest in between. A smart plan allows for recovery, which is when the real progress happens.

Running a personal best in the 5K requires nailing your pacing strategy.

Going out too fast is the most common mistake—aim for even or slightly negative splits (where the second half is slightly faster than the first).

Know your goal pace and practise it during tempo and interval runs. Write your splits on your hand if needed, and use a watch to stay on track.

Running a faster 5K takes time, smart training, and consistency—but it’s entirely within reach. Use easy runs to build your base, tempo sessions to improve endurance, and red zone efforts to sharpen your speed.

Remember, it’s not just about effort—it’s about training smarter and understanding what your body needs to progress.