Key 1: Set a reasonable 5K goal
Key 2: Schedule a sensible training volume and intensity
Key 3: Train all your 5K running muscles
Key 4: Slow down your distance runs
Key 5: Split tempo runs into repetitions
Key 6: Include VO2max workouts
Key 7: Schedule short repetitions/intervals
Key 8: Join the over-the-hill gang
Key 9: Schedule hill repeats
Key 10: Lengthen your long run
Key 11: Try downhill running
Key 12: Perform goal pace repetitions at the right time
Key 13: Run a 5K tune-up race
Key 14: Schedule injury-prevention exercises and resistance training
Key 15: Schedule technique drills and plyometrics
Key 16: Eat a runner's diet
Key 18: Wear light racing flats
Key 19: Sleep, rest, recover
Key 20: Review non-running activities and hobbies
Key 23: Race day guidelines (pre-race)
Key 24: Racing guidelines
Key 25: Assess your performance
Bonus masters key: Age-related adjustments and advice.
