How to run your fastest 5K, according to Sir Mo Farah

You’re making headway with your training. 

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You’re getting out on the pavement regularly. 

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And you’re feeling good. 

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But now, you want to take things up a gear. You want to hit those PBs. Reach new milestones. 

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We get it. 

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And so does Sir Mo. (It’s why he is where he is, after all). 

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Here are his top tips on how to run your fastest 5K. 

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Warm up well

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Your pre-running game is just as important as your actual running game. And it’s something many people overlook. 

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But warming up before your 5K training is essential. Absolutely essential. 

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You might even call it a cheat code to optimise your performance and improve your 5K time. 

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And it doesn’t need to be long. Or complicated. A combination of light cardio and dynamic stretching can make a huge difference. 

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Start with a simple 5-minute brisk walk or slow run to gradually increase your heart rate and warm up your muscles. This gentle increase prepares your cardiovascular system.

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Then, think about incorporating some dynamic stretching, like high knees, leg swings, and heel flicks to get your body in the zone for training. These movements activate key running muscles, improving your range of motion and reducing injury risk.

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Don’t skip this stage. It will set you up for success and make achieving your fastest 5K even easier. 

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Pace yourself 

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When you’re trying to improve your 5K time, it can be tempting to rocket off, only to find yourself running too fast. Too early. 

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This common mistake can lead to hitting the wall well before the finish line.

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So, take things steady. 

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Be patient. 

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And save some fuel in the tank for the final 1K or 2K, where you can try to push faster. This strategy (often called negative splitting) ensures you finish strong and truly improve your 5K time.

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Don’t overcomplicate things 

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It can be easy to track every metric when you’re trying to clock a faster 5K time. 

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But at its heart, running is simple. And, sometimes, less is more. 

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Focus on consistent effort. Listen to your body. And build up gradually. 

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Remember, additions like a weekly strength session can complement your running without overwhelming your schedule.

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Enjoy the process

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Above all, have fun. 

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Running is meant to spark joy. Excitement. Euphoria. 

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That’s what ‘The Runner’s High’ is all about, right? 

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So enjoy getting out on the road – and putting one foot in front of the other. 

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And if your 5K training doesn’t go to plan, that’s okay. We all have tough days. It’s part of the experience. 

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Rest. Recover. And know there’s another opportunity to hit your fastest 5K right around the corner. 

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Start training now 

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If you really want to hit those PBs, URUNN has you covered. 

With ultra-personalised plans, world-class coaching from athletes like Sir Mo Farah himself, and a like-minded running community, improving your 5K time is a few taps – and a few strides – away. 

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Achieve your fastest 5K now. Download URUNN today. 

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