Feel that you are training on the thumb and would like to try new workouts? We offer you several trainings that will help you diversify your training and reach new speeds in running 5 km and other short distances.
These trainings are well suited for those athletes who are happy to participate in competitions at a distance of 5 kilometers, but do not really like to train on the track of the stadium or arena.
Intervals 6-8 x 1:00 on the rise
This is a great workout for developing strength and coping with strong acidification. Running in lifts will help you run more efficiently and powerfully and will make your legs stronger. Run uphills with a constant slope of 4-6% at an intensity similar to runs from 5 km to 1 mile.
Choosing the right speed is critical to improving your personal result, especially at such a short distance as 5 kilometers. All of us have ever been mistaken with the layout for speed during the race and cruelly paid for it, barely running the kilometers in the second half of the distance.
Use this workout to practice near competitive speed and treat it like a tempo workout or progression. Run 50% of the training distance slowly, in aerobic mode, and the remaining 50% as a serious pace, at a pace from half marathon to competitive at 10 km. If you run the first half of the workout too fast, you will not have enough strength to maintain the desired speed in the second half.
A more difficult version of such a training is to run the first half at the pace of a half marathon, and in the second half - as close as possible to your competitive speed for 5 km.
Pyramid [2-3-4-3-2] or [1-2-3-2-1]
The stadium track is ideal for fast running, but accelerations lasting from one to 4 minutes can be successfully performed on any flat surface. Shifting gears while running fast can be a daunting task, but this is exactly what you will learn during this workout.
Due to the fact that the fastest intervals are at the beginning and end of this workout, you will have to run fast on fatigue. When doing this workout, make rest periods (light aerobic jogging) equal in time to the speed interval. For example, after a fast 2 minutes, recover for a light run for 2 minutes, then go to a fast 3 minutes, followed by 3 minutes of a recovery run, etc. Run the shortest intervals with the fastest speed, and longer ones - a little slower.
Fartlek is a great workout during which you can forget about speed targets and just run with pleasure. This workout is good to do on the paths of the park or on an interesting circle with small climbs.
Fartlek is, by definition, a free run and a great way to practice the individual elements of the upcoming competition: accelerate from the bench to the lamppost to overtake an imaginary opponent. Accelerate to the next climb - train to overcome the most difficult part of the race!
Test training at 3 km
This is a test training, which should be performed every 4-6 weeks, if at this time you do not have 5 km races, or if you want to assess the level of your form, but do not run the full distance.
Allow enough time to warm up to warm up and prepare the body for the race. When you are ready, start 3 km - your goal is to run at the desired speed of 5 km or a little faster.
Finish a hitch equal in length to the running time, and you can analyze the time shown at 3 km to evaluate your shape! A control training is good to be paired with someone else, then it will be like a mini-competition.
These are just a few of the workouts you can use to diversify your workouts to a 5 km race. They do not require running along the stadium track, but they will definitely help you improve your results by 5 km.
Remember that the goal of any workout is to improve your ability to maintain high speed for as long as possible. This understanding while planning your training regimen will help you get to the next start with clear goals and strategy.