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Monday, September 27, 2010
The 5K Race: Simple and Effective Training Tips
To race a 5K, you're pretty much in high gear the entire race. There's very little ramp-up time and very little room for any back-sliding. That however, is what appeals to many runners. They love the rush of adreniline and challenge that a 5K provides.
So how do you train for a 5K? There are a lot of different theories on training for a 5K, but the one common thread of most 5K training plans is speed work. I personally think that three types of runs are key to 5K training—Lactate Threshold Runs, Aerobic Power Runs, and Endurance Runs.
Lactate Threshold Runs are more commonly known as Tempo runs. Lactate has gotten a pretty bad rap over the years. Ever feel that deep down burning sensation in your legs when you've pushed the intensity of a run? That's due to the buildup of blood lactate (a waste product of the energy production). Because you've ramped up the intensity so quickly, the body isn't able to clear it out of the blood stream fast enough, so you feel a burning sensation and you begin to fatigue and slow down. What many runners don't know is that lactate can actually be used as a source of muscle fuel. The key is pushing out that lactate threshold. In other words pushing out the point at which you feel the burn. A great way to do that is through tempo runs. These are runs in which you run about 30seconds slower than your 10K race or at about 80-90% of your Max Heart Rate. So, it's a slightly uncomfortable run, but not a run where you're completely wiped-out at the end.
1. Learn the feel of his/her race pace.
2. Have more evenly paced splits.
3. Experience running consecutive race-pace miles.
5-10-minute warm-up jog
1-mile at a 7:00min pace
5-10-minute cool-down jog