First time finishers used to be chided by a running buddy of mine for establishing both a PB and a PW (personal best and personal worst) at the same 5K race. She got away with this because she knew that most improvements in race times occur when a runner is brand new to long distance running. Additional training for newcomers is more likely to result in a new all-time PB than another PW.
The idea of a PW might help explain the slight distinction between a personal record (PR) and a personal best (PB). Suppose your first race was on a course as flat as a pancake and the second one was a hilly rollercoaster. In all likelihood the first race is still your PB while the rollercoaster race might actually be a new PW. Subsequent attempts at the rollercoaster course will probably improve your PR for that course, but not PB. In other words a PR refers to an official race result on a particular certified course whereas a PB or PW only relates to a given distance of racing.
Targeting 5K races with little or no change in elevation throughout the course is a valid strategy to obtain a PB for most casual or recreational runners. For those competing with a club or on a team however the course and date has been set well in advance. Choice of course aside it becomes a matter of working with a plan that will take you to the next level: If you have been using a beginner plan to train, switch to an intermediate plan, likewise if you have trained using an intermediate plan then consider a more advanced plan.
Distance and endurance athletes are notoriously lean and lightweight. Body weight and performance are inversely proportional up to a point. A runner weighing 160 pounds must exert 6.5% more energy to maintain the same pace as a runner weighing 150 pounds. Body composition is more important than body weight. The good news is that training will naturally over time lead to optimal body composition. For more advice on this subject read Racing Weight by Matt Fitzgerald (2009).
Have your 5K times hit a plateau? What could be the barrier to better performance? In pursuit of better performance the “four-minute barrier” for the mile was broken nearly 60 years ago by Rodger Bannister. If a 5K race were to be run at a four minute per mile pace today it would break the current world record of 12:37 by 12 seconds. A personal best in human performance requires a concerted effort from the mind as well as the body.
It may seem at this point that your options to improve 5K performance are rather limited. The ‘final frontier’ is mind over matter. Remember that both mental and physical training are essential to surpass and break through any preconceived wall. Consider then a holistic approach to your assault on your 5K PB keeping in mind the following qualities to infuse in your training regimen:
DURABILITY.
5K is an endurance race. Do more training, more duration of ‘long runs,’ and gradually build weekly volume and aerobic endurance. Add a ‘training race’ at longer distance 10K, 15K, or half marathon. Longer races will get you fitter, more efficient, and give you a different perspective on 5K.
QUICKNESS.
To get faster in running you have to run faster. Add more speed to workouts with intervals and repeats. It is harder to ‘screw up’ the shorter intervals because the longer the repetition the harder it is to maintain the pace needed. Neuromuscular training is key to fast twitch response and recruitment. Ever notice how twins seem to make fast runners? That is because they have someone of similar ability right there to push them harder and faster. If you are not part of a running club, team or group then join one. If you like to run to music then make playlist with faster tempo songs, ones that could push your stride cadence up to 180 steps per minute.
VARIETY.
The definition of insanity may be doing the same thing over and over again but expecting a different result. There is a suggestion that members of the San Diego Track Club created a multisport workout known as triathlon to break up the monotony of running. Perhaps they were onto something in terms of cross training. The idea is to increase general fitness without pounding the same joints and risking repetitive use injuries. In addition there are other methods of cross training and resistance strength training to benefit core stability.
ECONOMY.
Running economy is the ability to use oxygen efficiently. Maximize the output of energy that propels you in the desired direction and minimize any leakage of energy. Work on form with drills. Improve your core stability. Practice around others so they may provide feedback on your technique.
INSPIRATION.
Find your motivation. How will you overcome the challenge of the course? What mental imagery will you use to create an uphill surge? You could imagine there is a huge rubber band attached to you and the trees on the top of the hill or you could play “Run To The Hills” by Iron Maiden in your head. If you run with a team or club then shout encouragements for each other.
RECOVERY.
Replenish lost glycogen stores after each training session. Rest and recuperate fully. Make sure you have adequate rest in between workouts to allow body muscles time to adapt. Several 5K training plans will include a taper period.
Best 5K efforts result from a combination of durability, quickness, economy and adequate recovery developed with training that is supported by variety and inspiration. To improve your 5k times your training must adapt as your fitness improves. More advanced runners might adjust the frequency of workout session with intensity while allowing for adequate recovery. Aging runners may not be able to improve all-time PB due to physical decline. There are formulas to convert age-graded performance and perhaps then it is appropriate to consider age-group PRs rather than all-time PBs.