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5 Tips From 2 Pro Runners on How to Run a 5K PR

Mind Games

Granted, running a hard 5K is as much of a mental challenge as it is a physical one. To keep her head in the race, Huddle stays mindful of exactly where she is on the course.

"On the road, that last stretch can look and feel longer than it is, so I recommend wearing a GPS watch like the Timex Ironman Run Trainer, or noting any 'half mile to go' or '400m to go' signs within the last mile," she says. "It can change my mindset to know even though I can't see the finish I only have to push for two more minutes."

Another trick? Repeating a motivational mantra, especially as you're tiring. "I'll tell myself: 'This is the mile that matters' or 'Be brave for this mile,'" says Huddle.

More: 5 Ways to Run Past Your Mental Blocks

Rest Right

Gearing up for your A race? Don't be afraid to be lazy. This is an approach Huddle's fine-tuned since winning her first USA Women's 10K Road Race Championship in 2008.

molly huddle, running

Photo by: Scott Phillabaum

"I was having a bad stretch of racing, so I gave myself a few days beforehand to be lazy, run easy and watch TV," says Huddle. "I'll forever embrace pre-race 'laziness' as essential for storing up the energy needed to will yourself through a tough race."

More: How to Taper to Boost Performance

Best Pre-Race Workouts

Whittle your time down with these workouts.

Rowbury's Pick: "800-meter repeats are a good preparation for a 5K race, so I will do those a lot. An example is 6 x 800m to 300m. The 800m is a little quicker than 5K goal pace and the 300s are at 1500-meter pace or faster. The recovery is 400m jog for everything."

More: 3 Workouts to Run Your Fastest 5K

Huddle's Pick: "My favorite pre-race taper workout for the 5K is 400s at 5K pace. I might do 10 to 12 of them four days out. Another good workout is a short 2- to 3-mile tempo run with two or three 400s at the end to simulate kicking in a race."

More: The Best Race-Week 5K Workout

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About the Author

Sarah Wassner Flynn

A Rockville, Maryland-based writer, Sarah Wassner Flynn is a lifelong runner who writes about the sport for publications like Competitor, Triathlete, New York Runner, and espnW. Mom to Eamon, Nora, and Nellie, Sarah has also written several nonfiction books for children and teens. Follow her on Twitter at @athletemoms.
A Rockville, Maryland-based writer, Sarah Wassner Flynn is a lifelong runner who writes about the sport for publications like Competitor, Triathlete, New York Runner, and espnW. Mom to Eamon, Nora, and Nellie, Sarah has also written several nonfiction books for children and teens. Follow her on Twitter at @athletemoms.

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