Elements of a 5K Training Plan

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.

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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!

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Advantages of the 5k Race

The 5k race is without a doubt one of the most popular races. They can be found just about anywhere. People feel good about running the 5k race because unlike other racing distances their is often a good cause to run it. But probably one of the most appealing advantages of the 5k race is the fact that it requires a low skill level of running. This element makes it appealing to a wide variety of runners. Furthermore this level of running allows for a element of fun that is only found in the 5k race. The low level of skill that is required in the 5k race opens up the opportunity for new people to be introduced to the great sport of running.  Furthermore it offers advantages to runners who are more skilled as well. Another advantage of the 5k race is that most of them allow for walkers. Lest us not forget about the people who go out and walk most 5k races.

I'm assuming that most people who are new to the sport of running probably don't have the intensity as someone who is more advanced at the sport is. So as I stated before one of the biggest advantages of running a 5k race, for a beginner runner is the element of fun that is found in a 5k race. Running a 5k race with friends is a great way to be running races with your friends. In addition to this the joy that can be found in accomplishing your goals can be very fulfilling. Through the process of training for a 5k race a advantage that can be found, that's more physical, is building a more solid base. By building a more solid base you will be more prepared to handle more physically demanding workouts and have a increased endurance as well. Furthermore this idea of base building will make your future workouts more enjoyable for you and your friends.

If your not quite at the skill level that you want to be at or if you decide to just wing it then if worse comes to worse walking the 5k race is always a possibility. Doing a run\walk during the race could be beneficial to building a good running base if your not that far along in your conditioning .

To wrap things up the 5k race is one that is applicable and enjoyable for just about anyone at most levels of fitness.  In addition the 5k race provides solid opportunities for those who are new to the sport of running, as it allows for a good base to be built.

What do you like most about the 5k race? Share your thoughts in the comment section

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