6 Top Tips To Instantly Run A Faster 5km

The 5km is a classic race distance it’s one which many runners want to improve their time in.

Whilst the best way to achieve a faster 5km time consistently is to put in lots of quality training over a long time period, there are some ways to instantly improve. In this article, I’ll share a few of those and help you run a faster 5km.

It is definitely possible to run a faster 5km instantly

You might be a bit sceptical at the thought of running a faster 5km, instantly. Surely, it’s almost always down to hard work over a long time period? Whilst this is true, it’s definitely possible to make an immediate improvement with a few tweaks.

To illustrate this, I ran two full effort 5kms two days apart and improved my time by over 2 minutes and 30 seconds. The runs were:

-          Tonbridge Parkrun on 23 December 2023: 21:10

-          Ashford Parkrun on 25 December 2023: 18:30

By making a few small adjustments in my pre-race prep and race strategy, I was able to knock a massive time off my 5km performance instantly. In just two days. You can do the same, regardless of your current fitness level and your 5km time.

Before we get started...

Gear that will help you run a faster 5km

• GPS Sports Watch. For accurately measuring your performance and monitoring your pace during your 5km run.

• Decent running shoes which are not too worn out. I am currently using the New Balance Fresh Foam 1080 V11s.

1. Choose a fast course

If you’re constantly running trail 5kms, with lots of elevation gain, packed full of twist and turns, it’s going to be hard to run a fast time. You won’t be able to build momentum, the hills will tire you quicker, and the terrain won’t be ideal for getting traction and push.

Instead, favour fast racecourses which contain the following elements:

• Smooth, paved tarmac. Road and pavements are best.

• Long straights and minimal turns. This will allow you to build momentum and avoid losing time from changing direction.

• No hills. This means you won’t tire from elevation gain, which can put a dent in your time. The only exception is if the elevation gain is offset by a nice downhill which provides the opportunity to hammer the descents.

There are plenty of 5km race courses out there. You can find them by:

• Downloading the GPX and loading it into a route builder, like in Garmin Connect, analysing the course to check for turns, elevation gain, and the terrain.

• Reading reviews of 5km courses from other runners.

• Reading race websites to learn about the 5km course.

• Exploring different parkruns and selecting one which is known to be fast.

Personally, I like exploring and racing different parkrun courses regularly. Some are much faster than others. If you need inspiration for selecting a fast parkrun, I’d recommend this list by Power of 10 which breaks down the UK’s fastest and slowest parkruns in an organised list.

2. Start at the front

If you’re going for a fast 5km time, and you’re at the back or middle of the starting pack, this is not ideal. Lots of your time and energy will be wasted overtaking other runners, getting into a better position for faster running.

Instead, get yourself to the very front of the starting line. Right at the front of the starting pack, and you’ll be in prime position to have control of your race performance. No weaving or elbowing your way past slower runners required.

3. Aim for a negative split (race strategy)

A negative split simply means running the second half of the race faster than the first half. It’s much better to follow this race strategy, from a physical and mental perspective.  

Physically, running a slightly slower first half means you’ll have time to get in the zone and warm up. It takes a while for the body to get used to running, especially at a fast pace. Starting out a bit easier means your body will find its rhythm and be in a good place to push the pedal down for part two.

Mentally, a slower first half means you won’t knacker yourself out and feel like you’re hanging on for dear life in the second half. We’ve all been there. Enthusiastically sprinting off the starting line, only to find our fuel reserves are dwindling come 2.5km in and we start flagging. This is not a good position to be in, and it can be quite stressful.

Whatever your target time is, make sure you aim to at least hit that consistently during the entire race. If, for example, your goal is a sub 20 minute 5km then you could aim for 3:59 per kilometre for the first two and a half km, before ramping the speed up to 3:52 per kilometre in part two.

By aiming for the target time pace as a minimum, you’ll have the mental assurance that you’re on track come the halfway point but you won’t have completely blown yourself out.

4. Consume caffeine

Caffeine consumption in an athletic context has been associated with many performance enhancing benefits including:

• Lowered feelings of perceived exhaustion.

• Improved alertness.

• Increased concentration.

Personally, I always perform better in any race when I consume caffeine. Many of the top athletes I follow (mainly in the ultra-running world) also consume caffeine during races and I’m sure the same could be said for shorter distances like 5kms.  

For me, a coffee approximately 30 minutes before race kick off works wonders. But, you don’t need to drink coffee if you’re not a fan. Caffeine can also be found in tea, and a range of sports supplements including gels and sweets.

Caffeine is really quick to consume, it goes down relatively easily, and its pretty cheap and affordable. If you can stomach caffeine before a race, I’d highly recommend it. It’s likely to add a small improvement to your 5km performance time.

5. Do a mini-taper

Simply put, a taper involves gradually reducing the intensity and distance you run in the weeks and days leading up to a race. It’s typically a staple of training for longer races like marathons and half marathons. However, it can be used to your advantage for running a quicker 5km instantly.

If you’re someone who runs quite a lot during the week, you clock up the miles and put in lots of volume, this can fatigue you. As a result, you’ll likely be slower on 5km race day.

Instead, do a mini-taper in the week leading up to the 5km. This means gradually reducing your training volume and intensity, in the days before the 5km, which will leave you feeling fresher and more ready to attempt a faster race.

6. Get a good night of sleep

The NHS in England recommend that adults get 7 to 9 hours of sleep a night. If you’re not getting this amount of sleep on a regular basis, it will have an impact on your athletic performance and your ability to recover in between training sessions.

This is common sense, but you’d be surprised at how many adults (and children) suffer from sleep deprivation in our modern, connected world. Good habits for a good night of sleep include:

-          Avoiding bright lights and screens at least one hour before bed.

-          Putting your phone, laptop or tablet in another room so you won’t be tempted to use it in bed.

-          Cooling your sleeping environment down.

-          Blocking out all lights.

-          Having a noise free environment.

-          A dose of sun or bright light early in the day.

-          Cutting caffeine out from the early afternoon.

-          Not drinking alcohol.

Having a good night’s sleep before your fast 5km attempt can make a massive difference. It can mean you’ll either be confident, excited, and physically refreshed, or tired, lethargic and mentally anxious.

I made a video about top sleep tips for runners. You can check it out here.

One resource I found particularly useful for learning about sleep is the book Why We Sleep by Matthew Walker. You might find it interesting. Particularly if (like me) you’re unconvinced on the benefits of sleep in general, not just in an athletic context.

Good luck!

There you have it. 6 top tips for running a faster 5km instantly. I hope you found it useful.

Let me know what your current 5km personal best is, and what your goal is, in the comments down below.

Thanks very much for reading.

CraigRunning Cafe