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6 Ways To Beat Your 5k PB

by Alexandra Parren

Beat Your 5k PB Training Running Parkrun

Managing to beat your 5k PB can be an amazing feeling. It can also be very frustrating trying to beat it and not quite managing. That’s why we’ve put together 5 tips for beating your 5k PB so that you can go out there and know that you’re destined for success.

1. Incorporate track sessions into your training

Doing sprint training on a track is a great way to get faster. A 5k PB is unlike any other type of running goal because it’s all about speed and working at nearly 100% of your maximum effort. You don’t need to worry about pacing yourself or focussing on endurance, you just need to go out there and power through. Try to add at least 1 track session per week into your training so that you can work on sprinting and getting your speed up.

2. Do shorter pace runs

A pace run is a shorter run (of around 20 minutes) where you push yourself as hard as you can the entire time. You shouldn’t be able to hold a conversation and you should feel like you want to stop the entire time. It’s tough, but it’s worth it! Pace runs will get you used to working close to your maximum effort so that when it comes to your PB attempt, you’ll be used to the feeling.

3. Run with someone faster than you

Running with a buddy is always motivating for several reasons. When it comes to beating a 5k PB, running with someone who is faster than you can really push you to get out of your comfort zone and do something you didn’t realise you could do. Having a physical marker in a pace-maker gives you a visual goal and will keep you on track.

4. Fuel and hydrate yourself properly

Some people employ fasted runs as a way of losing weight. While this can work for some, it won’t help you to beat a PB. If you run fasted (on an empty stomach) you’ll have less energy and may well find it tougher to run at your best. That said, if you go for your run too soon after eating or after eating a big meal, you’ll be weighed down and will most likely get indigestion. Make sure you are properly hydrated and that you’ve eaten, but have left enough time to let your food digest properly.

5. Wear the right gear

Being inhibited by your sportswear can be the difference between a great run and a terrible one. If you wear a sports bra, make sure it gives adequate support so that you stay comfortable, and make sure you have running leggings that aren’t slipping down the entire time and causing you to be distracted and slow down. Being comfortable in your activewear will mean you can focus on pushing through the run and won’t have any reason not to achieve your best run ever.  

6. Choose the right time

Some people run better in the morning while some run better at night. Only you can know which time is best for you, so do your PB attempt at your best time. Do it on a day when you know you are properly rested and not suffering from too much work or family stress. You want the conditions to be perfect if you are looking to shave mere seconds off your run.

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