Finishing a marathon may be the holy grail of the runner Typical, but the 5 km represent the most common distance of the races en route. And for obvious reasons: it's the shortest standard event and you do not require an excessively long time to prepare for it. Also, if you do not reach your goal, you can always reappear in one or two weeks and try again. This is not an option in longer events, which require more recovery time.
Although the race takes most people less than half an hour to finish, you will still have to prepare. This requires a sensible plan that addresses speed, endurance and adequate time. While even those who are new to the sport can train to run a 5km race, most of the recommendations here go to the runners with a solid training of three to six months to their credit, plus a while. of 5K career to serve as a reference point around which to design the necessary preparation elements.
Concentrate on the pace and familiarity of your objective step, for mental reasons and to achieve correct training.
Brad Hudson, marathoner of 2:13 and the coach of numerous world-class athletes.
Building Your Base
Before launching into the specific 5K training phases that involve fast and intense running, you need to build what coaches call a resistance base. This means running four to seven days a week, around 20 to 40 minutes each time, in a span of two to three months. The pace of these races is not critical. They are simply basic aerobic work at a conversational pace, developing the ability to cover five or six miles without excessive effort and feeling properly recovered between races. As a general rule, the goal is to run on soft surfaces whenever you can.
While you must choose a flat field in which to point to a personal record, the period of construction of the base should include a good dose of hills. These act as speed exercises in disguise, as they work the cardiovascular system without forcing you to take long, quick steps, an effort that you must reserve for the specific preparatory phases of the race later.
"Keeping your heart rate up when climbing a hill is easier than on a flat surface, so it's naturally a harder workout," said Lize Brittin, a former holder of the venerable Pikes Peak Ascent record of 13, 1 mile and runner-up in the US 5K Youth National Championship. "If you then press the rises, there is less risk of injury, and you continue training your heart and lungs, as well as your mind, going hard," he says.
This part of the training, focusing on increasing performance, goes from 8 to 12 weeks. You should finish eight weeks of the race you plan to run, so you'll have to plan accordingly.
Climbing the tempo
Learning to manage oxygen debt by training just below the limit, and then above it, is an indispensable weapon in your training arsenal. So in this four-week phase, you'll start adding high-quality aerobic work in "tempo runs", or the application of the lactate threshold.
Coined by the professional coach of Jack Daniels in the 1990s, the term "tempo run" usually refers to a 20-minute effort at a rate that you could maintain for one hour in a race. Because it corresponds to a level of work in which you touch the edges of the oxygen debt, the body is trained to more efficiently metabolize lactic acid and promotes efficiency and confidence in the steps of average demand. A tempo should leave you at the limit of not being able to maintain a normal conversation, but not without breath.
Brad Hudson, coach of two US Olympic athletes UU and founder of the Hudson training systems, suggests that runners focus on the feeling of tempo runs more than anything to become familiar with it. In addition, he recommends that the runner make progression races, increasing the pace gradually from start to finish.
"Our athletes focus on the rhythm and familiarity with the rhythm that they set as targets for mental reasons, as well as to achieve proper training," said Hudson. "They are able to get to their rhythm without a specific rhythm cardiac or feedback of the step once they are used to doing it ".
In the first two weeks of this phase, target a shorter tempo of 15 to 20 minutes that includes 10 minutes or so of soft trotting before and after, as well as a longer effort of 20 to 25 minutes. established within one of the longest tracks of the week. Your pace should be about 25 to 30 seconds per mile slower than the current 5 km race pace.
Then, in the next two weeks, make a last longer effort of 25 to 30 minutes at the end of a weekday run of 40 to 45 minutes, and add another segment just faster than 10 minutes at the end of a second longer term of 45 to 60 minutes towards the end of the week. This allows you to familiarize yourself with genuine oxygen debt, something that you must inevitably do.
At this point, you should be doing 25 to 50 miles a week, with your longest races being between 5 and 9 miles, depending on your goals and experience.
Turning it around
In this phase, the phase of refinement and narrowing - consisting of short, intense repetitions at the pace planned for the race with small breaks - develops leg movement and the anaerobic power needed to handle the rigors of the last half of a 3-race.1 miles This is also a four-week phase.
Here you can keep a 20 minute tempo per week, but add an interval session on the road or on a track towards the end of the week. The basic scheme consists of approximately three miles of a pace a little faster than the race per session, broken down into repetitions of 400 to 1,600 meters, with a walking or jogging period of around 75 percent of the repetition time For example, if you expect to run 7-minute miles on your 5-km run, do 3 reps of 1600 at 6: 55 with 5 minutes of rest, 6 of 800 at 03: 25 with 2 1/2 minutes of rest, or 12 of 400 at 01: 40 with 1 1/4 minutes of rest.
Hudson advises runners to pay close attention to 400-meter reps with even shorter breaks. This allows for close control and modulation of the rhythm, as well as an accurate assessment of fitness. He says that running faster than the 600, 400 and 200 meter race pace in descent has a special value, "since it develops race economy." That's important because it's basically the ability to run faster while you spend. the same amount of energy. "
These sessions should be hard, but not murderous. If you are really struggling before the midpoint of these workouts, consider adjusting your career goal accordingly. Two weeks before the race, your total mileage should drop 25 percent from the peak. It should go down by 50 percent in the last week to allow your legs to rest for the big day. Do not do speed exercises or tempo runs in the five days before the event. But consider doing a time test from 2 miles to 95 percent of the effort on the weekend before the race to get an accurate assessment of your abilities through the 5K.
Intervals and times: calculate your workouts
To find out how to train more effectively, determine target rates for various types of workouts. If you know your maximum heart rate, or FCM - which can be estimated by subtracting your age from 220 - and you use a heart rate monitor, you can use the percentage of the maximum heart rate as the main guide. It is preferable, however, that you work directly with the rhythms.
Career creation or recovery base: these should be made from 65 to 75 percent of the 5-km race pace - which means you'll divide your pace in minutes per mile by 0, 65, and 0.75, and you will run within the resulting range - or approximately 60 to 70 percent of the FCM.
Tempo runs: these are performed at approximately 90 to 95 percent of the 5 km pace or 85 to 90 percent of the FCM.
Intervals of race pace: since from the end of the 5K you will be over 95 percent of the FCM, you must reach this in the last minutes of the repetitions in the speed training.Your pace should be about 95 to 110 percent of the 5-km rhythm - at the slowest end for longer intervals and at the high end for shorter ones.