5K Training: Running Workouts

Yuri Elkaim, BPHE, CK, RHN
myTreadmillTrainer.com

If running events for the average person were mythological items from Indiana Jones and the Last Crusade, the 5K would be the Holy Grail.  What that confusing metaphor means is that 5K runs are probably the most popular running event in the country.

What makes a 5K so attractive? For starters, to finish one is an achievement but isn’t too difficult to achieve for most people out there.  After all, it’s only 3.1 miles. Another reason is that training for a 5K isn’t that difficult and is perfect not only for the race itself, but for general fitness. In fact, if you are a casual runner, you probably are already fit enough to run a 5K.

If you need extra help, this article will give you a few 5K training running workouts to better your time during your run.

No Pain, No Gain:  Mile Repeats

Okay, these don’t involve a lot of pain.  But mile repeats are a great way to boost your time, since they train your ability to run 3 miles at a fast pace.  These workouts are also fairly simple, and follow this pattern:

This is an example of a workout that makes you better every time you do it.  It also gives you a good predictor of what you’ll run during a race.  Add up your lap times and add 30-45 seconds.  Unless you are a very conditioned athlete that will probably be your run time.

A Long, Long Run

A long run is basically a run that is in excess of what you typically run.  For a 5K, a long run would be 6-7 miles (although some go even farther, to 9-10 miles).  A long run is at a slower pace than race pace, since the distance is much greater.  But, it builds up your endurance and gives you a good foundation of stamina to develop your aerobic capacity.  You should go on one long run a week, especially in the 6-8 weeks prior to your race.

Pickett’s Charge

This exercise is nothing like the Battle of Gettysburg, so don’t worry. Head to a hill that is fairly steep (but not so steep that you can’t run up it).  Preferably it will be 1/8th to 1/4th mile long.  Start at the bottom and run uphill, as if you were sprinting.  When you get to the top, turn and continue back down without stopping at a slightly-slower pace. Then turn around at the bottom and charge back up.  Do two laps before taking a 3-minute break, and repeat.

=> CLICK HERE to get started with the Treadmill Trainer running workouts!