5k/10k Training Tips

TOP TRAINING SECRETS: ๐Ÿ”ฅ5k/10k๐Ÿ”ฅ

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1- DO INTERVAL WORKOUTS:

Interval training is your best friend during 5k/10k training! You should have a day per week dedicated to interval training in your 5k/10k training plan, such as 400m, 800m, and 1000m repeats. These workouts allow for perfecting form, learning mental toughness, gaining confidence at faster speeds, and understanding what 5k/10k pace should โ€œfeelโ€ like

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2- EASY RUNS SHOULD BE 80% OF YOUR MILEAGE:

You should do easy runs in between your hard workouts during 5k/10k training and it should still be the bulk of your training. Even though the 5k is shorter, it is still very much an aerobic event rather than an anaerobic event. Easy running will still help you improve in these shorter endurance races! ๐Ÿ’ช

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3- INCLUDE TEMPO RUNS:

Tempo runs should be incorporated into your training. We want to work on improving your aerobic threshold so you can hold faster paces for longer! ๐Ÿƒโ€โ™€๏ธ

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4- INCORPORATE STRIDES:

Strides are short surges of fast running followed by a full recovery, usually between 20-30 seconds with 60 seconds+ of recovery afterwards. These are a great primer for more advanced speedwork! They should be done after an easy run or right before a harder workout

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5- USE THE ROADS, NOT THE TRACK:

It may be tempting to use the track for your speed workouts, but force yourself to use the roads as often as you can! Chances are, you are not training for a track 5k or 10k so train on the terrain you are going to race on ๐Ÿ›ฃ

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