Are you searching for your true potential? Is your new goal running the 5km faster than your usual pace? Thinking about how to run 5km faster? Doing your best at 5K is a challenge in itself, as that distance requires the stamina of a marathon runner and the speed of a kilometer runner—a tricky combination. A novice runner will choose this distance for the run as it feels very “doable,” while experienced runners get a kick out of running the short distance quickly without the “tired” feeling that usually accompanies a long run . The gateways to speed are dedication and consistency, whether you’re a beginner trying to transition from a steady jog to a comfortable run, or a veteran running just trying to improve your time. Training for a 5K distance will certainly help when running other distances, yes – even a marathon.
The 5K race is a distance that you can potentially slip away from very quickly, but if you aim for the finish line unprepared, you could be faced with unnecessary fatigue and tiredness in the second half of the race. The next obvious thing, however, is to have a training plan that’s tailored to the exact needs – in this case, increasing your speed in a 5k race.
How to Do 5K Faster – The 5K PR Plan
Achieving your personal best is THE GOAL! To achieve a successful PR in a 5K, there are a few different types of workouts that you should incorporate into your training schedule. You need to go a step beyond your general aerobic runs, which maintain your overall fitness but not your speed limits on a 5K. There is no one-size-fits-all exercise program, and you will want to customize the workouts a bit to suit your needs. A 5k training plan gradually but consistently develops the following areas:
5K Speed Training Plan:
As is rightly said, “train hard and go to training rested” is a good principle to follow. How to run faster 5 km is only possible through a special training plan. Below we’ve considered some 5k specific workouts that you can incorporate into your 5k speed training plan to achieve that PR!!
1. Interval runs:
Interval running is used to increase the runner’s anaerobic threshold and endurance and build muscle strength.
One Minute Intervals:
Start with a warm-up by walking for two to three minutes and warm up with a ten-minute, easy-impact jog. Follow with a minute of hard running and a minute of recovery – repeat 8 sets of the same. Relax by running for five minutes at an easy pace, followed by a three-minute walk.
Two Minute Intervals:
Start with a warm-up by walking for two to three minutes and warm up with a ten-minute, easy-impact jog. This is followed by two minutes of hard but controlled running and one minute of walking and one minute of jogging for recovery – repeat 6 sets of the same exercise. Cool off with a five-minute, easy-impact jog followed by a three-minute walk.
Start with a warm-up by walking for two to three minutes and warm up with a ten-minute, easy-impact jog. Then repeat the following steps three times –
One minute of running hard but with controlled effort and one minute of easy walking or jogging for recovery.
Two minutes of hard running and one minute of jogging and one minute of walking for recovery.
Three minutes of hard running and one minute of walking and two minutes of jogging for recovery.
2. Tempo Runs:
Tempo pace completes a workout at speeds approaching 5K pace and sustains it for a longer period of time. A pace race is typically a three to seven mile distance that must be covered at a pace 30 to 45 seconds slower than your 5k race pace. This workout is meant to be a hard effort, but not an all-out effort, which means you shouldn’t be in a low-oxygen phase at any point while you’re at the pace.
3. Hill reps
Hill reps are a workout that improves your efficiency by training a proper step while your legs are tired. The concept is to run up a sufficiently steep hill 40-60 meters, walk back to the bottom of the hill and recover, waiting two to three minutes before trying again. Go to one hill repetition once a week, doing at least eight to 10 sets each time.
Tapering refers to reducing your intensity and mileage before your race. In a short race like the 5k, your taper would also need to be short.
A week before your 5k run:
Decrease the distance of your long run by 25 percent and rest the day after your long run.
Reduce the intensity of your speed training a little and reduce the number of repetitions from 25% to 33%.
Three days before the race, reduce your mileage and if you feel you need it, add an extra rest day.
Thanks to Amy Morton | #Basics #Run #Faster #Speed #Count