5k Training Concepts
As a runner and a coach, it’s been my lifelong pursuit to dabble in and out of all types, distances, and styles of running events. From racing 800 meters on the track, to training all the trails and all the verts for a 50 mile trail ultramarathon I would be comfortable in saying my experience has been pretty vast. However, with all of the different styles of racing and programs to prepare there will always be one distance that I will hold near and dear to my heart, my favorite racing distance, the 5k.
A 5k was the first race I did that opened my mind to the possibility that I could even train and prepare to run for competition. I’ll never forget the Lee Barta 5k in my hometown of Endicott, NY. I signed up for it because they were advertising it at my local ice rink and did it with a friend of mine. We trained by running the exact course as hard as we could 2 times and then did our best, I was 16 years old. Whether you are signing up for your first run ever or looking to shave 5 seconds to earn the final slot of the Olympic trials, the 5k is a pure running race and can be a wonderful trigger to reach your best running.
I’ve learned a lot since that first race in 2001 about how to train and prepare for a 5k, and I’ve also learned that there are hundreds of different ways to approach it. What I would like to do in this article is simply highlight some of the non-negotiables for running a fast (or faster) 5k that you ever have. I’ve spent a lot of time with many athletes over the past few years and there are a few concepts that I truly believe you can utilize in getting prepared to race the 5000m distance.
Be Physically Prepared to Handle the Intensity.
Let’s start by acknowledging that if your goal is to run faster for 5k, it is not an easy jog in the park. It is an incredibly challenging distance that for most athletes is well above their lactate threshold and getting close to the point where your body produces energy anaerobically. If you want to prepare for those efforts you need to be able to handle the forces that will inevitably be applied to your body, and if you can’t, then you run a very high risk of getting injured or being sidelined. That is a great way to not run a very fast 5k, get to the starting line injured or at limited potential.
In my opinion, you should have at least 2 months of solid, regular training before you take on a heavy 5k program. That 2 months would involve some of the pure basics like strength training 2-3 times a week, doing some light, frequent aerobic runs, having a few harder runs on varied terrain like hills or trails, and of course practicing some light technique work like skipping drills, high knees, or balance exercises.
It would be a mistake to come from some very minimal training or little preparation and dive right into some 5k interval runs, so it is worth choosing an A-race that would give you a nice runway to have a few months to truly prepare for it, and even pick a practice race or 2.
Test and Train Your Sustainable Speed
There is no doubt that the 5k is a race that will test your ability to withstand your top speeds, so it would make sense to understand abilities and where you can grow. Having a session where you can figure out what a realistic 5k pace for you is extremely beneficial, and by understanding what types of paces you can currently handle even opens up the opportunity to set yourself goals to push that pace and even get faster by the time you race.
My recommendation is going with some 1000m repeats. A 5k is 5 x 1000m with no recovery, so by understanding your 1k pace at a race effort will really help you in managing your effort and pace on race day. You can learn how you should start the race, and where you might be able to push it.
The Workout: 1000m Repeats
Type of Run: This is a great workout to do on a track or on a flat, measured-out 1km stretch of trail or hard-pack dirt.
WARM UP:
Go through a full warm up that you have learned over the months and videos with T.R.E [LINK A GOOD WU VIDEO HERE]. Do some warm up jogging, then a little dynamic mobility, then some good running drills to make sure that you are feeling nice and loose.
Then do 4 little prep running “pick ups” for around 30-40 seconds. On a track this could be a nice building 200m run.
MAIN SET:
Run 5 x 1000m at a strong but sustainable pace. Your recovery is 2.5-3minutes of easy soft jogging in between.
Your runs should be smooth and repeatable. The effort recommended here would be about 80%, or 8 out of 10 in Perceived Effort. If you execute very well, then you can push yourself a bit faster on reps #4 and 5 so that you can drop your times a bit on the last few reps.
COOL DOWN:
Be sure to do an easy 10-15 minutes just to make sure you recover nicely for the next workouts.
The Results:
Now you can take the averages of your times for the 1000m repeats and note that as your first benchmark kilometer pace. Our goal now is to work at that pace and make it a bit easier, thus allowing you to run faster when you hit the line fit and fresh on race day. We will need to train some speeds faster, and in addition we will need to ensure we have the strength and endurance to maintain that pace for all of the 5 kilometers. If we are realistic, have a full 10-12 weeks to train, and play the long-game, then we can push our 1km pace by about 4-5% in making that our training pace 2 weeks before we race (for you data geeks out there).
Become Great Friends with the Easy, Aerobic Run
There are loads of different types and styles of training programs, and additionally loads of different types of runners. Whether you are an 80-mile/week workhorse on the run or a busy 25-mile efficiency runner, training for the 5k does require strong aerobic abilities and comfort on your run. Therefore, the easy, low-stress, aerobic run is equally important no matter what type of athlete you are. Often when we are trying to get faster, our brains and goals twist our training to be too hard too frequently. Our bodies and systems need time to recover from the harder training sessions that are going to move the dial on how fast you can run ultimately.
We are lucky as runners that we can go out and practice our sport during a light recovery session, meaning that we can go out for a light low-stress run and it is still helping us adapt to our ultimate goal of being a stronger runner.
On average a runner will make anywhere from 75-95 strides per minute, and if you go for an easy aerobic run for 45 minutes that means you could be taking up to 4,275 strides in that amount of time. Your ankles, knees, muscles, hips, core, shoulders, and nervous system recognize all of those strides and that is plenty to keep the stimulus moving forwards. The problem that many athletes face is that they go and do those runs much too hard and then that leaves them fatigued from or for future key training sessions. This accumulation of stress is bad for your race speed, and could ultimately be bad for avoiding injury.
In the 5k we don’t need to have these massive long aerobic runs like a marathoner or triathlete might require. If we get very comfortable with a light 45-60 minute run 2-3 times a week, and then have 2 Key training sessions, that is a great training stimulus to allow progress in effort and speed, and also recuperation to keep moving forwards.
Don’t mess with the easy, aerobic run. If you treat it well, then it will treat you well.
Do a Practice Race or Simulation before the Big Day
Running fast in a race is an incredibly athletic achievement to have the capacity to complete. Not only do you have to push your performance potential in training, but then you have to get there on the starting line and display that potential without anything getting in the way of it. That is far easier said than done. We all must recognize the effects of stress and adrenaline on our bodies, not to mention the dynamic of a big race start, the course, the weather, your pacing, your breakfast, and any other factor that could have a 24-hour effect on how you run that day.
In other words, if you are unprepared to handle the emotions of race day, it is very possible to go out much faster than your body can handle because the adrenaline makes a 95% effort ‘feel like” an 85% effort. This can have a very negative impact on your overall time because if you go out at a pace WAY too fast for your fitness, then you will simply decline and slow down for the rest of the race which will generally result in you missing the time that you have felt prepared for.
So what is the answer to that? Prepare, practice, and then perform. That is the best way to show up on race day at your best. 5k races are generally pretty easy to come by in most towns, so the ideal situation is having 1 or 2 practice races before the big day that you are training for. The best practice would be to have a nice 3000m, 2-mile, or 5k race race 3 weeks before your key event. You don’t need to PR in this race, you can relax and practice your pacing and morning prep routine just so that you show up on race day with confidence and familiarity around your race.
If you can not find a local race to practice with, then you can do a race simulation on your own or with some support from friends! Here is a good race simulation workout to hit:
The Workout: 5k Race Simulation
Type of Run: This workout is ideal to do on a similar surface to where your race will be. If its on a road, try to find a similar road with minimal traffic stops or interruptions. If it is on a track, then run it on a track.
WARM UP:
Go through a full warm up that you would use on race day, and have practiced. Do some warm up jogging, then a little dynamic mobility, then some good running drills to make sure that you are feeling nice and loose.
Do 4 striding runs to open up the gait and get the nerves switching on.
Rest for about 4-5 minutes, get a swig of water and get ready to hit it.
MAIN SET:
Run 2 x 1 mile at progressive 5k race effort. Rest 90 seconds between.
Then…
Run 4 x 400m at your best 5k race effort (a goal pace). Rest 60 seconds between each.
COOL DOWN:
Be sure to do an easy 10-15 minutes just to make sure you recover nicely for the next workouts.
In conclusion…
To run a fast 5k takes a complete and dedicated athlete. It is a devastating mix of strength, aerobic capacity, speed, and simple overarching mental grit. You have to be comfortable within the terribly uncomfortable paces, and you have to have the mental tenacity to push yourself even deeper from there. It’s not normal or natural to just go out and drive yourself through your best 5k run ever, but if you train, recover, and practice then you can feel that incredible elation of crossing the finish line knowing that you left everything you have on the running course that day.
I am happy to say that running 5k is one of the hardest, and yet most rewarding pursuits of my athletic career. It is a never ending pursuit and it does require the complete athlete to get there. Don’t get caught in the trap of chasing times or miles, but in sticking with the process and integrating in the tricky little concepts that I’ve outlined in this article should take you there.
Let me know about it, and let’s see some fast 5ks this season!
photo shot at the Michael Johnson Track at Nike Headquarters.
