5 best workouts for the 5k runner!!
1: Long runs:
The 5k/10k is an endurance event that of course requires a lot of endurance! Long runs should initially be slow as training begins. I recommend at least a 13 mile long run for 5k/10k runners (build up to it gradually).
For the more advanced runners who are comfortable with the distance hey should really be speeding up during these long runs to threshold pace for the last mile or so!! This builds incredible endurance and stamina for the race!!!
2: Tempo runs/ steady state runs;
For me tempo runs are at a pace you could hold for maybe 90 minutes or so. There are few ways you can implement them into a run! One way is a 40 minute tempo run at this “pace” (needs to be judged by you!!) it should feel easy but not so easy it feels like an easy run. You should be able to say maybe a sentence or two at a time.
If you do feel like this pace if way too easy (remember this isn’t meant to be a very hard work out!) you can maybe increase the pace slightly over the last ten minutes!
You could also incorporate it into maybe an hour progression run, where you start off at an easy pace, then run at tempo pace for a few miles and then for the last mile finish at threshold pace if possible.
3: Threshold runs:
Threshold runs are a bit faster than tempo runs and would be at around a pace you could keep for an hour. You are running right at the point where lactic acid is produced just as fast as it is cleared. Workouts would normally be a 20 minute threshold run at threshold pace.
Other ways to get the same benefit is long intervals at slightly faster pace than “race pace for 1 hour” as you have rest between runs e.g. 6-8 X 4mins off 75 seconds. By working along the lactate threshold you will teach your body how to clear lactate in races more effectively. It is therefore important not to go too slow or too fast as then your body won’t be working at this threshold!
4: Easy runs:
Mileage is main bulk of 5k/10k training which is made up by mostly easy running. Your easy runs should be relaxed and at a conversational pace. After hard workouts it isn’t great to run hard again the next day so easy runs are but in place to help you recover from hard workouts as well as getting aerobic conditioning from them. Easy runs are just as crucial in a training plan as workouts! The more easy running you do the better will you get!!
5: Intervals:
Harder intervals typically on a track should be done after a few months of building up your mileage and plenty of tempo/threshold runs. It is ideal to start implementing them 4-6 weeks out from your key race so you will peak at the right time. That’s not too say you shouldn’t have done intervals beforehand! During the base phase you could be doing easy sessions at 5k pace to get you used to the pace e.g 8 X 400m at goal 5k pace with 1 minute recovery. This should be very easy, however it is still an introduction to harder intervals later on!
Come time to race you make your workouts much tougher. A few examples here e.g. 6 X 1km at 5km goal race pace with 90 seconds recovery, 5 X 800m at 3km race pace (make it up or use a conversion calculator if you don’t know), 3 X miles at 5km race pace with 90 seconds rest. These intervals will set you up nicely to be efficient at race pace and will help you tolerate the pain better!!