How can I improve my 5k speed/time?

keep running an improving your time until you get the time you like

doing a lot of conditioning and training . Wake up early every day and measure a 5k run around the block until you get home making sure you keep at a constant pace. Also try focusing on breathing because this is one of the most important things while running.

I don't think you can do anything to knock that much time off in two weeks but you can train to get faster in a couple of months. Alternate between longer and shorter runs. also do not forget to stretch. ALWAYS warm up before you stretch. If you stretch out cold muscles, you are just asking for an injury. After a minimum of one month of base work, averaging three hours per week running, start following this weekly schedule or finish it without rest days: Day 1 - Tempo run. Warm up 10 minutes. Run briskly for 20 minutes (80% effort), cool down 10 minutes. Day 2 - Rest day Day 3 - Easy 30 minute run Day 4 - 40/20s. Warm up 10 minutes, 12 cycles of Sprint 40 seconds, jog 20 seconds. Cool down 10 minutes. Day 5 - Rest day Day 6 - Long run. Start slowly and run conversational pace for 40-90 minutes. It is helpful to have a running buddy or friend/spouse/kid willing to toodle along on a bike. Day 7 - Rest day. Try challenging yourself once every two weeks or so with this technique: Find a local track (1/4 mile) or flat surface (1/4 mile) to run on. Stretch and do a light warm up (e.g. 25 jumping jacks or a light jog). Do a 1/4 mile sprint followed by a 1/4 mile jog. Do the sprint & jog routine for at least 2 miles. if you do a 5k for instance, make sure you have a lot of speedwork, then long distance. you can increase your speedwork-outs by taking off time not distance, do not just start doing hard workouts, make sure you have about 1-2 months of running before you start speedwork. for the first month or so, do about 1-4 easy; walk it if you want. Beat your own time. Once you have your initial time, you do not want to go below it. At least maintain an average time. pace your self, if your doing a 5k workout you can pace your self according to your mile pace. Do a cool down. After every run, you do not want to just stop running. Walk the run off till your heart rate is moderate. Then stretch. Stretching is very important after running. If you don't stretch, you will start getting pains in your feet for the next few days and it will be a bit difficult to walk. Some good stretches are flamingos, and touching your feet while standing up. While touching your feet, be sure to avoid bending your knees, or it won't be a stretch anymore. Increasing your upper body strength by lifting weights is a good way to build speed to run faster. The lower back and shoulder are also important. Exercises like pull ups, sit ups, and push ups to improve core strength are important to good running. Do not do heavy exercises like squats, leg presses, leg extensions, leg curls, and calf raises, lunges every day, as they tend to overwork your legs. The added leg strength is not worth being injured frequently. Instead, do 2-3 one minute reps of wall-sits two times a week along with lunges with light weights or a medicine ball. Make a commitment. Do not quit your regimen, do not tell yourself you'll do it tomorrow, do not tell yourself you're too tired, and do not tell yourself you're too busy. Run in the morning to get it over with. but remember just have fun, running is fun!!!! When you are ready to race, pick a local race with a distance less than or equal to your standard long run. Cut back 50% the week before. Run no faster than your tempo pace the first half and see how many people you can pass in the second half of the race. Try "Pack Running" where you find someone you think is around you running level, and run along with them can be helpful to keeping a good pace. Stretching is the most important thing you can do. It will prevent you from getting sore and makes you more flexible. You should stretch before and after a race to reduce the risk of soreness. Recovering is also very important. If you do a hard workout one day, you get better by making sure that your next day is easy and you stretch a lot. Also after running make sure to cool down by jogging lightly for 2 to 6 minutes. This loosens muscles after a hard work out. Time sprinting and jogging by using telephone poles. Sprint from one pole to another and then jog for two poles. Sprint again to the next pole, jog past the next two, etc. If you feel the need, carry a water source with you, particularly if you are running for over 5 miles (about 8 kilometers). Remember that 2% dehydration leads to a 10% drop in performance. Results are at least partially based on genetics, some people will have to train harder to get the same results. To improve your stamina, compete in other sports. Soccer, football, tennis and rugby are all good choices. Stay on your toes before running. Try hopping on your toes before the gun fires or a race begins. This will cause your muscles to work to your advantage and increase reaction time. It's just as important as running itself. When running, fully pump your arms and move your legs. Do not worry about making your foot hitting the ground in the absolutely right way