5k training

[Card29]

Great thread! Don't forget some speed (or at least faster) work each week. If your goal is 12-13 minutes per mile for a 5K, once a week you should do one of the following workouts:

- Run three to four 1/2 miles at 9-10 minute mile pace (4.5 to 5 minutes for the 1/2 mile) with 3-4 minute rest in between each loop. The pace is up to you, but you should feel tired after every loop.

- Run six 1/4-mile laps at 8-9 minute pace (2:00 to 2:15 per lap on a 400 m track) with 1-2 minute rest in between

- Look up fartlek workout and try out that strategy once a week (basically, randomly adjust your speed on a 2-4 mile run...Jog easy, then run hard (but not sprint) for 1/4 to 1/2 mile, then jog for 100 m, then sprint 100 m, etc. it's up to you, but it trains your body for a race when you are surrounded by tons of people and have to adjust your speed, pass people, etc.


When starting any new workout like that, take it easy. Don't get me wrong, they should be really uncomfortable. That's the point. But you can hurt yourself if you're not careful. So ease into them if you don't have a serious runner or coach training you. At first, instead of doing 4 1/2 miles, maybe try one at the end of your normal jog as see what is an "uncomfortable" pace for you for that one 1/2 mile. It should be a pace that you feel you CAN'T sustain for a full mile.

btw, that is called interval training, so Google it if you want more info.