Now that you know that advantages of the 5k race (refer back to yesterdays post Advantages of the 5k Race) it would be helpful to know some basics of how to train for a 5k race. Training for a shorter distance race can be more difficult than what one might expect. For instance the shorter the distance the faster pace would be required to run. With that being said doing intervals on the track will be vital in order to adjust to the quickness that is necessary to run a 5k race. The stresses that go along with interval work will increase the need for your body to recover. In essence the recovery runs and rest day will be very important. The last important element of the 5k training plan is the long run. The long run provides the base that is critical to run more longer at stable pace. We will explore each topic with a small amount of depth.
The first element of the 5k training plan is intervals. Basically the point of the intervals is to get you used to running at a quick pace (not quite race pace) so that you can simulate what a race is like in incremented segments. Their two types of intervals that are important to know for our purposes. The first is intensity followed by high intensity. Intervals are popular coaches because of their ability to make more well rounded runners. Intervals make significant contributions to improving lactate threshold.
Here is some great advice on how to use interval training for weight loss!
When your legs get sore it will be critical to use a recovery run or easy run to allow for rehabilitation of your body. This in of itself is pretty straight forward, just go out and jog with some friends at a nice conversational pace. Catch up on the latest gossip or whatever your social forte is. It is a pretty good idea to do a couple of strides at the end of the run of 100m with walk back recovery. If your looking for more detailed approach to the easy run refer back to the post on Value of the Recovery Day.
When you've finally reached the end of the week it is a pretty good idea to go for a long run. The long run. These runs should be done little faster than conversational pace to allow for a steady heart beat at a longer pace. Your level of conditioning will be significantly be better if you can run more than the 3.1 miles. More information can be indulged at Value of the Long Run. Enjoy!
Looking for that Great Mother's Day Gift! Look no Further than Under Armour!
Thanks For Reading!
Keep Running!
The first element of the 5k training plan is intervals. Basically the point of the intervals is to get you used to running at a quick pace (not quite race pace) so that you can simulate what a race is like in incremented segments. Their two types of intervals that are important to know for our purposes. The first is intensity followed by high intensity. Intervals are popular coaches because of their ability to make more well rounded runners. Intervals make significant contributions to improving lactate threshold.
Here is some great advice on how to use interval training for weight loss!
When your legs get sore it will be critical to use a recovery run or easy run to allow for rehabilitation of your body. This in of itself is pretty straight forward, just go out and jog with some friends at a nice conversational pace. Catch up on the latest gossip or whatever your social forte is. It is a pretty good idea to do a couple of strides at the end of the run of 100m with walk back recovery. If your looking for more detailed approach to the easy run refer back to the post on Value of the Recovery Day.
When you've finally reached the end of the week it is a pretty good idea to go for a long run. The long run. These runs should be done little faster than conversational pace to allow for a steady heart beat at a longer pace. Your level of conditioning will be significantly be better if you can run more than the 3.1 miles. More information can be indulged at Value of the Long Run. Enjoy!
Looking for that Great Mother's Day Gift! Look no Further than Under Armour!
Thanks For Reading!
Keep Running!
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