|
|
|
|
Spring is the perfect time to train for the 5-K. Training for the 5-K improves your running economy, raises your maximal aerobic capacity (max VO2) and establishes a base of speed and fitness that will help you in longer races throughout the year. Training for a 5-K can also be relatively simple, particularly if you follow the program outlined below, based on three workouts and two organizing principles. To tie everything together in a neat package, the program covers a five-week period, and all preparations are based on the number five. 1. The five-plus (5-P) workout. You can find your 5-P pace by subtracting 5 percent from your best pace in a recent 5-K. For example, if you recently ran a 22-minute 5-K (about 7:05-per-mile pace), your 5-P pace would be 6:43. To complete a good 5-P workout, run two to six 800-meter repeats at your 5-P pace, with recovery jogs that take the same time as your 800s. Make sure that the distance you cover at 5-P pace during the workout doesn't exceed 10 percent of your weekly mileage, and run this workout only once a week. Training at 5-P pace will improve your leg speed for your next 5-K. 2. The five-even (5-E) workout. To conduct this workout, run 1200-meter repeats at your best recent 5-K pace, with recoveries of an equal duration. For example, if you recently ran a 5-K in 18:36 (6-minute pace), run each 1200 in 4:30, with 4:30 of easy jogging after each 1200. Again, make sure that your total workout distance at 5-E pace doesn't surpass 10 percent of weekly mileage. These sessions will boost your max VO2 and increase your resistance to fatigue. 3. The five-minus (5-M) workout. This time you need to add 5 percent to your best recent 5-K pace to arrive at a pace slightly slower than you raced. Then run two 10-minute repeats at this pace, with 6-minute recoveries. These 5-M sessions increase your lactate threshold, allowing you to sustain quality speeds for longer distances. 4. The five-week (5-W) plan. During the first week, do one hill workout (10 to 12 repeats on a 150- to 200-meter hill), one 5-P session and one 5-M effort. (On other days, simply run easily for your usual distance or take a day off.) During the second week, do just two quality workouts--a 5-E workout and a 5-M workout--and run easily or rest on the other days. During week three, repeat week one. During week four, do a 5-E workout and a continuous 20-minute effort at a pace about 25 seconds slower per mile than 5-E pace. At the beginning of week five, do a final 5-M workout, take a rest day, and then taper for the race. 5. The five-day (5-D) taper. Five days before your race, run five 400-meter repeats at 5-E speed, with 400-meter recovery jogs. Do four 400-meter repeats the next day, three on the third and so forth. The day before the race, you'll do only one repeat at 5-E speed. Warm up for each workout by jogging lightly for 10 minutes, and cool down in the same way. On race day, warm up easily for 10 minutes, do five 50-meter strides at 5 k. pace with 45 to 60 seconds of easy jogging after each, and then go to the starting line. Jog lightly in place until the starting gun sounds, and begin the 5-K at your well-rehearsed 5-E pace. Relax and have fun with the race, running steadily until you reach the 2-mile mark. Then accelerate to 5-P pace, focus on your goal and charge toward the finish. You'll be exhausted when you get there, but you may also be the proud owner of a brand-new 5-K PR. |
|
Contact: Phone 1-867-668-4236; fax 1-867-668-4237 Postal Address: 4061 4th Avenue, Whitehorse, Yukon, Y1A 1H1, Canada Send e-mail to Mike |
with questions or comments
about this web site or Athletics Yukon events.