i need some help deciding what workouts i need to be doing in order to run a faster 5k. right now i feel like i have great strength but lack the speed to run a good 5k. im the type of person who can hold a pace well, but the overall foot speed just isn't there. so, any suggestions as to what i should be doing to increase my speed. 400s? 800s? mile repeats? how many? thanks to anyone who can help
anything to give you speed and a fast finish such as fartlek,intervals/track reps, bounding, strides etc.
So start adding speed work to your weekly workouts. Pyramids are good- 200,400,800,400,200 with short recoveries and as many reps as possible(at least 4 per set) or a 6 mile fartlek with 2 minute strides/bursts every mile.
Enough for now!
hey thanks. now i have a follow up question: would fartleks be as good as intervals on the track for building speed? i much prefer running fartleks to being on the track, but i also want to get the most out of my time and effort. which would be preferable?
you really need to do both workouts afraid as they will complement each other in terms of speeding up your pace and recovery times.
If you hate track then a hard fartlek session may work for you but the results mights not be so quick.
Try some track workouts and in time you may enjoy the speed and times that you can achieve on the track. Perhaps wear spikes to make you faster and help motivation and discipline.
interval training and fartleks, as mentioned above.
and i've found that adding cycling helps increase your foot turnover. bike around on an easy gear, focus on legs speed. you can add this to your regular training, do it to get around town (save gas $$$).
Keep up steady mileage through the week, with a track session on tuesday, such as:
- 6*(500,100j,1000,200j)
- 6*5mins, 90sec rec
- long hill reps (around 2mins)
then thursdays do a tempo run of around 20mins
and saturdays something like 12 min tempo, followed by 8*3mins, with a 10 min tempo to finish
and make sure you have a long run during the week of over 90mins at least.
hope it helps
Run downhill preferably on a golf course. Think perfect form and see how quick you can make your stride rate. Count it. Try to hit 100 foot falls with each foot per minute. Once you get used to this hyperspeed turnover faster 5k racing will be right up your alley.
Also try running a few all out miles or even an 800 time trial after a good warm up. For me with all the strength I have accumulated the faster I run an all out 800 and/or mile the faster and easier my 5k's become. Before I would go out in around 5:55 for a 5k and recently I ran an all out mile in 5:09 and after that Going out in a 5K in 5:30 feel psychologically and physically very comfortable.
Remember, it's when your fitness surpasses your strength is when a runner get's injured. So you have laid the foundation of strength now let it rip.
BREAKING: Athing Mu running 800m in Gainesville on Friday at Holloway Pro Classic
Jakob chugs almost an entire 32-oz sports drink in 6 seconds during interview
Can we talk about how crazy hard this Olympic marathon course is?
2024 College Track & Field Open Coaching Positions Discussion
I don't believe Jakob is clean. injured and runs 3:26.7 a bit later?