Run to Win
Running a 16-minute 5K is a significant challenge. Whatever your current fitness level you need to concentrate on certain exercises to run a 16-minute 5K --- exercises that will boost your cardiovascular fitness, develop your fast-twitch muscle fibers and give you the correct balance of stamina and speed to help you get through a fast 5K race. Remember that rest, good nutrition and hydration are also essential. If you have any questions or concerns consult your doctor.
Base Training
In order to accomplish a 16-minute 5K you have to develop a solid base of cardiovascular and muscular fitness. Blaine Moore, author of "Run to Win" recommends you build up your fitness for at least a month or two before beginning to do speed work. Running at a slow pace for 20 to 30 miles per week for a month or two will give you a solid basis for progressing to a faster-paced training and help protect you against injuries caused by going too hard too quickly.
Hills
You might not think that hill running will increase your speed, but they build strength better than any other training component, according to Jeff Galloway, author of "Galloway's 5K and 10K Running." This translates into stronger muscles and better cardiovascular conditioning. He recommends beginning with a 1/2-mile warm up, then running hill repeats beginning slowly and accelerating by shortening your stride and increasing your turnover as you approach the top of the hill.
Weights
Weight lifting is an ideal way to build the muscles needed to sprint faster, or jump higher. Not only does it give your body a break from the pounding of running workouts, it also targets the specific muscles you need to get faster. Weighted squats, lunges and calf-raises help build overall strength and muscle mass. You can also add plyometrics such as squat jumps, where you drop to a squat then leap up as high and hard as possible. These train your fast-twitch muscle fibers.
Tempo Runs
One way to begin increasing your speed is to add a weekly tempo run to your routine. Tempo runs are workouts done at the edge of your anaerobic threshold. In other words, you run as fast as possible, while still being able to breathe steadily. Choose either a distance such as 3 miles, or a time such as 20 minutes, and push yourself. See if you can run further or faster each week.
Running a 16-minute 5K is a significant challenge. Whatever your current fitness level you need to concentrate on certain exercises to run a 16-minute 5K --- exercises that will boost your cardiovascular fitness, develop your fast-twitch muscle fibers and give you the correct balance of stamina and speed to help you get through a fast 5K race. Remember that rest, good nutrition and hydration are also essential. If you have any questions or concerns consult your doctor.
Base Training
In order to accomplish a 16-minute 5K you have to develop a solid base of cardiovascular and muscular fitness. Blaine Moore, author of "Run to Win" recommends you build up your fitness for at least a month or two before beginning to do speed work. Running at a slow pace for 20 to 30 miles per week for a month or two will give you a solid basis for progressing to a faster-paced training and help protect you against injuries caused by going too hard too quickly.
Hills
You might not think that hill running will increase your speed, but they build strength better than any other training component, according to Jeff Galloway, author of "Galloway's 5K and 10K Running." This translates into stronger muscles and better cardiovascular conditioning. He recommends beginning with a 1/2-mile warm up, then running hill repeats beginning slowly and accelerating by shortening your stride and increasing your turnover as you approach the top of the hill.
Weights
Weight lifting is an ideal way to build the muscles needed to sprint faster, or jump higher. Not only does it give your body a break from the pounding of running workouts, it also targets the specific muscles you need to get faster. Weighted squats, lunges and calf-raises help build overall strength and muscle mass. You can also add plyometrics such as squat jumps, where you drop to a squat then leap up as high and hard as possible. These train your fast-twitch muscle fibers.
Tempo Runs
One way to begin increasing your speed is to add a weekly tempo run to your routine. Tempo runs are workouts done at the edge of your anaerobic threshold. In other words, you run as fast as possible, while still being able to breathe steadily. Choose either a distance such as 3 miles, or a time such as 20 minutes, and push yourself. See if you can run further or faster each week.