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I would like get some advice on shaving up some minutes of my personal best. I have done 2 5k races within a 23:16 and 23:37 it's ok but, I would like see my time somewhere around the late 21's or early 22 at least. I'm 31 years old and I believe it's possible i'm just looking for some training tips that have worked for you. If you can help me that will be great. Thanks...
Visualizing yourself running faster times is the most important step. The rest is easy. Focus on running one speed session a week for three or four weeks. These runs will consist of only five miles. Week one: warm up easy for a mile, then alternate 50 seconds at 5k pace and 60 seconds at warm up pace for three miles. Cool down a mile. Week 2: 2x200, 6x400 and 2x200. Run the first set of 200s at about 45-50 seconds per quarter. Run the 400s starting at 1:40 and work yourself down to 1:35. The last set of 200s are butt kickers. Your rest interval is at warm up pace and is the same distance as the intervals. Do this a couple of more times and then show up for a 5k well rested. Since you have learned to pace yourself, don't go out too fast the first 1/4 mile in the race and work yourself into a comfortable pace where you are below the talk threshold, but not gasping for breath. Kick it up the last mile of the race. Good luck.
Like the above advice, short speed intervals 1-2xs/week should help. Also, if you can get yourself pumped up or even angry right before the race, you can create a surge of adrenaline that will help you run a little faster and easier. On race days where I am freaking out about arriving on time before the race starts (I'm always running late), I have better race times and running seems easier than on race days where I am on time and relaxed.