The 5k race is a distance which could possibly slip by you very fast, but aiming for the finish line unprepared, you could be facing unnecessary exhaustion and tiredness in the second half of the race. Having said that, the next obvious thing is having a training plan in place which is designed to address the exact demand – in this case, increasing your speed at a 5k race.
Reaching your personal best is THE GOAL! In order to accomplish a successful PR in a 5K, there are a few different types of workouts you should be inculcating into your training plan. You will be required to go a step beyond just your general aerobic runs, which will keep up your general fitness levels, but not your speed limits in a 5K. There’s no ‘one-size-fits-all’ training program and you are going to want to tweak the workouts a bit to suit your needs. What a 5K training plan will do is develop the following areas in a gradual but consistent manner: Endurance, Strength, Speed, Tapering.
5K Speed Training Plan:
As is rightly said, ‘Train hard and go in rested’ is a good policy to follow. How to run a faster 5K is possible only through a dedicated training plan. Below we have taken into account some 5k specific workouts to incorporate into your 5k speed training plan to achieve that PR!!
Interval runs are used to up the runner’s anaerobic threshold levels, endurance levels and build muscle strength.
One minute intervals:
Start off with a pre-warm up by walking two to three minutes, warm up with a ten minute run at an easy effort. Follow with one minute of hard running, and one minute of recovery – repeat 8 sets of the same. Relax by running with an easy effort for five minutes followed by a three-minute walk.
Start off with a pre-warm up by walking two to three minutes, warm up with a ten minute run at an easy effort. Follow with two minutes of hard but with controlled effort running, and one minute of walking and one minute of jogging for recovery – repeat 6 sets of the same. Cool by running with an easy effort for five minutes followed by a three-minute walk.
Start off with a pre-warm up by walking two to three minutes, warm up with a ten minute run at an easy effort. Then repeat the following steps three times –
One minute of hard running but with controlled effort and one minute of an easy walk or jog for recovery.
Two minutes of hard running and one minute of jogging and one minute of walking for recovery.
Three minutes of hard running and one minute of walking and two minutes of jogging for recovery.