Run a faster 5K (without burning out)
A six-week plan for a faster 5k.
This summer I have set myself the rather bold goal of running a 5k in less than 20 minutes. It makes my heart rate rise just thinking about that pace, but I’m also confident that with a couple of months of focussed training and racing, I can improve on my current PB of 20:28.
Summer is also a difficult time for training: the summer school holidays make work and family life a juggle, going away on holiday makes training more tricky and weekends get full of weddings and other fun things that cut into training. This all means it’s easier to train for a 5k than it is for a marathon because those runs don’t need to be quite so long, but it still needs focus if (like me) you have an audacious goal.
There are six weeks left of this school year, which means I have six weeks where I won’t have quite as much juggling to do and training should (in theory) be a bit easier to fit in. So that’s my window.
The goal 5k race
I’ve entered The London 5000 - a track race on 4 July at Parliament Hill in London. This is where my running groups started all those years ago so it will be fun to go back there. The race had an entry requirement that means I’ll probably be the slowest runner there and it’s a bit terrifying to think of lining up among so many fast women.
BUT, I also believe in taking up space on the start line, especially when that feels a bit uncomfortable.
Training for a faster 5k
You want a faster 5K time - but not at the expense of your energy, enjoyment or sanity. You don’t need complicated splits, 6am track sessions, or a coach shouting at you through a stopwatch. You need a plan that fits into your life and actually makes you want to run.
That’s where this comes in. A realistic, feel-good plan to help you run your quickest 5K - without the stress, pressure or overtraining.
What this plan is:
A 6-week guide to help you shave seconds or even minutes off your 5K time
Full of fun, doable workouts that build speed and confidence
Designed to fit around a busy life (because not everyone is training full time)
Runs based on time rather than distance
Who it’s for:
You’ve run a 5K (or several), and now you’d like to go a bit faster
You’ve tried speed training before and found it… a bit much
You’re looking for structure, but not a military operation
You want to feel good, not just fast
This isn’t about chasing perfection. It’s about seeing what’s possible when you give yourself the right balance of effort, fun and rest.