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How to Run a Faster 5K: A Complete Guide to Zone 2 Runs, Interval Training, and Strength Work
To run a faster 5K, coaches recommend four to six Zone 2 aerobic runs per week at 60 to 70 percent of max heart rate, since about 85 to 90 percent of a 5K relies on the aerobic system. Add one to two interval sessions weekly, such as 400-meter repeats, hill repeats, tempo runs, or fartleks, plus two to three strength workouts targeting glutes, hamstrings, quadriceps, and calves.
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