No Parkrun No Problem 5 easy ways to run a faster 5k!

Want to Run a Faster 5K? Here’s How to Get There in 6–8 Weeks

So, your last 5K didn’t go as fast as you hoped? Don’t worry—you’re not alone. If you're reading this, chances are you're looking for ways to improve. The good news? You absolutely can get faster, and I’m here to help.

Parkruns have become a global phenomenon, with thousands of Australians showing up every Saturday morning to run together. Who would have thought that group fitness could become such a massive weekly ritual?

With Parkruns on pause for now, it’s the perfect time to work on building speed and endurance. Here are five simple yet effective strategies to help you run a faster 5K over the next 6 to 8 weeks.

1. Stay Consistent

Consistency is key. Whether you're running three times a week or six, the most important thing is to keep showing up. From beginners to elite athletes, those who see the most improvement are the ones who train regularly.

2. Gradually Increase Your Weekly Mileage

If you're running around 15–20 km per week, try gradually building up to 25 km. Increasing your volume—carefully—can make a big difference. Just remember: don’t increase your mileage and intensity at the same time. Pick one to focus on each week.

3. Add Intervals and Threshold Work

This is where the magic happens for many runners. Don’t worry—you don’t need to crush yourself with brutal workouts. Intervals are short bursts run faster than your 5K pace, and threshold runs are steady efforts at around your 10K pace.

For example, if you're running a 25-minute 5K:

• Interval session: 8 x 1-minute efforts at 4:30/km pace, with 2 minutes of walking between reps.

• Threshold session: 5 x 3-minute efforts at 5:15–5:30/km pace, with 1-minute walk recovery.

Both sessions should include a proper warm-up and cool-down.

4. Embrace the Hills

Running hilly routes builds aerobic strength and makes flat courses feel easier. Want to take it up a notch? Find a hill that’s 60–80 meters long and run 5–8 repeats, resting for 2–3 minutes between efforts. This can take the place of one interval workout per week.

5. Run Easy Most of the Time

Don’t make every run a hard one. In fact, most of your weekly running (60–80%) should be easy, relaxed running—at about 60–80% of your max heart rate. If you’re doing 1–2 quality sessions each week, the rest should be comfortable to let your body recover and adapt.

That’s it! Stick with these five tips, and you’ll be well on your way to a faster 5K.

Have questions? Feel free to reach out—email me at desproctor@hotmail.com.

#StayPositive #KeepRunning #StayHealthy