domingo, 3 de novembro de 2013

6 Speed Workouts to Run a Faster 5K

A 5K is the perfect distance for both beginning runners and veterans. New runners can pride themselves on finishing a 5K race, and more advanced runners can use the distance to set a new PR.
Since 3.1 miles is a relatively short distance, an advanced runner can focus on more specific preparation in order to improve speed. And if your training is sound, you can run strong from the start and cross the finish line with a negative split.
But how do you actually train for a 5K? These essential workouts will help you run strong at your next race and set a new personal best.


Race workouts fall on a spectrum that goes from general to specific. Specific workouts are usually more advanced. If you're a new runner, you should build your fitness foundation first before you incorporate specific workouts.
Let's take a look at some examples. If you're training for a marathon, running 15 miles at your goal marathon pace is very specific to the demands of the race. Just like three 1-mile repetitions at your goal 5K pace is specific to the 5K race distance.
You can take this principle and apply it to any race. Running 2 x 5K at your goal 10K pace is very specific to a 10K race.
An easy 3-mile run would be considered a general workout. This type of workout won't help you build your race-specific fitness like a challenging training run that's similar to the race itself.
Now that we understand the difference between general and specific workouts, let's see how a runner can plan a progression to train for a 5K.

For early workouts, use unstructured fartleks and tempo runs that get slightly faster and longer as you progress.
Here are a few examples:
Note: For each workout, make sure to warm up and cooldown with an easy jog.
  • 15 minute tempo run
  • 5 x two minutes at your 10K race pace (jog for two minutes to recover between intervals)
  • 8 x 30 seconds at 20 seconds per mile faster than your goal 5K pace
As you get closer to your race, the workouts gradually become more difficult and specific to the 5K.
  • 5 x two minutes at goal 5K pace (jog for 90 seconds to recover between intervals)
  • 6 x 800 meters on the track at goal 5K pace (jog 400 meters for recovery)
  • 3 x 1-mile run on the track at goal 5K pace (jog one minute to recover between sets)
These workouts get progressively harder; the length of time you spend running at your goal 5K pace increases while recovery time decreases. Soon, your workouts will be almost as hard as the race itself.
Remember that 5K-specific workouts are much more challenging than general workouts used to build overall fitness. If you don't have at least six months of running experience under your belt, you should continue with general workouts. They're still great to get in shape and improve as a runner.
As you advance as a runner, completing specific workouts will give you the confidence you need to practice your race pace and be a stronger, faster distance runner.

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