How is training for the 5k and a marathon any different besides running more miles? Did you know that elite 5k runners still train 70+ miles per week? That is still a whole lot of running! A lot of the training for the 5k and the marathon are very similar, but there are some differences we should address to make sure you are training correctly for your goals. We will also chat about why it is possible to also PR in the 5k while training for the marathon
Targeting your training to each energy system will allow you to attend to specific aspects of metabolism that can improve your running performance.
- What percent of the aerobic system is used during a marathon? 100%
- What percent of the aerobic system is used during a 5k/10k 95-100%
- What are the key focuses for a marathon training plan?
If you are training for a marathon, long, continuous runs are more important for their effects on glycogen storage and capillary and mitochondrial volumes. Intervals take on greater importance if you are training for a 5K and shorter distances, which are run at a pace closer to your VO2 max.
MARATHON
If you are training for a marathon, long, continuous runs are more important for their effects on glycogen storage and capillary and mitochondrial volumes. Intervals take on greater importance if you are training for a 5K and shorter distances, which are run at a pace closer to your VO2 max.
5k/10k training
Intervals on a track increase enzyme activity increase in your heart’s stroke volume (the amount of blood your heart pumps per beat) and cardiac output (the amount of blood your heart pumps per minute), which greatly increases the delivery of blood and oxygen to your muscles. Together, all of these training adaptations increase the often-mentioned VO2 max
While increasing your weekly mileage will initially increase your VO2 max, the most potent stimulus for its improvement is long intervals of 2 to 5 minutes at the speed that elicits VO2 max, with recovery periods that are equal to or slightly less than the time spent running (1:1 work-to-rest ratio). Jogging between intervals will keep oxygen consumption (VO2) elevated throughout the workout.
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