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<blockquote data-quote="whiskey" data-source="post: 570581" data-attributes="member: 21523"><p>If you are serious about improving your 5k time, you have to do speed work on a track at least once a week. Most running clubs afford this opportunity. Try repeat quarter miles with a less than full recovery. You should shoot for at least 10. Or more, if possible. Your pace does not have to kill you but it has to be faster than your fastest race pace. Keep your focus on maintaining good running form. And in no time, you will be running PR's. I don't know much, but I do know, at my advanced age, how to extract a performance on race day.</p></blockquote><p></p>
[QUOTE="whiskey, post: 570581, member: 21523"] If you are serious about improving your 5k time, you have to do speed work on a track at least once a week. Most running clubs afford this opportunity. Try repeat quarter miles with a less than full recovery. You should shoot for at least 10. Or more, if possible. Your pace does not have to kill you but it has to be faster than your fastest race pace. Keep your focus on maintaining good running form. And in no time, you will be running PR's. I don't know much, but I do know, at my advanced age, how to extract a performance on race day. [/QUOTE]
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