I’m on week 5 of my 6 week 5k training plan post-marathon and before half training begins.
I shared last week what I’ve been learning about running smarter, not faster, for a stronger 5k. My 5k workouts are specific to race day demands this cycle. Instead of running as fast as I can to build speed, I’m training my body to hold race pace with shorter recoveries.
We’ll see if it all comes together on race day!
Here’s another one of my favorite 5k workouts. I used this one week 3 and repeated it again yesterday. Normally, I would have wanted to see my pace improved slightly the second time around but that is not the point. The goal is to stick to race pace and help that pace feel easier, while also improving VO2 max.
Here’s the workout!
For beginners: Start with 4 x 800m at race pace (this should be around goal race pace but not too much faster than current race pace so that you train the correct energy system).
Try to keep the recoveries to less than 400m, but you can walk half of that and jog the other half very slowly.
For advanced runners: This workout can be increased to 8x 800m with 200m recovery jogs. One or two 400m repeats at all out pace can be tacked on the end to teach your body to find the final kick on tired legs.
Interval workouts are the hardest on the body and take the longest to recovery from (compared to long runs or tempo runs). Because each work different energy systems, you can incorporate a tempo run 2-3 days later and a long run if your body is used to more than one workout. Otherwise, fill the other days with easy running, cross training and recovery days.
Do you love or hate speed workouts, or a little of both?
Do you incorporate race specific training in your training plans?