SPEED WORKOUTS FOR A FASTER 5km! | Sage Running Coaching and Advice
Video taken from the channel: Vo2maxProductions
Workouts in the Training Schedule. Tempo run: Tempo runs help you develop your anaerobic threshold, 2 which is critical for fast 5K racing. Start your run with 5 to 10 minutes easy running, then continue with 15 to 20 minutes running near your 10K pace (but not at race pace), and finish with 5.Instead, you can run a faster 5K by following this free training plan for the next 6 weeks, written by Olympic coach Mario Fraioli. With a mix of medium-long runs, speed workouts and progression runs, you’ll be able to improve your strength, speed and stamina—and very likely—run a faster 5K.
Interval Training: To improve speed, you sometimes need to train at a pace faster than your race pace for the 5K, about the pace you would run in a 1500 meter or mile race. Run 400 meters hard, then recover by jogging and/or walking 400 meters.5k Training Plans: Couch-to-5k down to 16 minute training plans. Welcome to the 5k training plan section. 5000 meters, 3.1 miles, or perhaps 16404 feet whichever way you want to define the distance, the 5k race distance is an ideal running challenge for beginners and pro’s alike.
The Intermediate 5K Run Program is a step up in mileage and intensity from the Beginner 5K Run Program and geared towards runners who have completed a 5K and want to improve their time. It incorporates four run days, longer endurance runs, speed workouts, cross-training and strength training and higher mileage.WARM-UP: 12–15 min. very easy jogging followed by 4 x 30 sec. pickups, building speed to a moderate/fast effort, with 1 min. rest in between. Then run 2 min. at a moderate effort with 2 min. rest just before the mile.
THE TEST: Reset your watch to record only this portion. Run 1 mile as fast and as steady as you can.The Workout: Warm up 10-15 minutes.
Run 1-2-3-4-5-4-3-2-1 minute repetitions at a 5K race pace (or close to it). Your recovery interval is half the repetition time (so do an active recovery interval of 30 seconds after a 1 minute repetition, etc). Cool down 10-15 minutes.
If you’re training for a marathon, running 15 miles at your goal marathon pace is very specific to the demands of the race. Just like three 1-mile repetitions at your goal 5K pace is specific to the 5K race distance. You can take this principle and apply it to any race. Running 2 x 5K at your goal 10K pace is very specific to a 10K race.Nike Run Club Guided Run: 5 Minute Run or RECOVERY RUN: 5:00 Nike Run Club Guided Run: First Speed Run or SPEED RUN: Intervals / 8 x 1:00 5K Pace / 1:00 recovery between all intervals Nike Run Club Guided Run: 7 Minute Run or RECOVERY RUN 7:00 Nike Run Club Guided Run: Next Speed Run or SPEED RUN: Intervals / 5:00 Warm Up / 1:00 5K Pace / 2:00 10K Pace / 1:00 5K Pace / 2 x 0:45 Mile Pace / 2.
The 5k intermediate plan includes five days of running that includes a tempo run and a long-distance run. The intermediate half marathon training plans are separated to include one for endurance and another option to include one day of speed work to get that PR.Interval training where you alternate fast running with jogging or walking is a very effective form of speedwork. The training schedule includes interval training featuring 400-meter reps (repeats) every other week, alternating with the tempo runs discussed above. Run the 400s at about the pace you would run in a.
Extra pair of running shoes; Exercise mat; Sunglasses; Running belt. 12-Week 5k intermediate runner’s training plan. Week 1: Base building. Monday Easy, walk 10 mins. Tuesday Rest. Wednesday Easy, walk 15 mins. Thursday Rest.
Friday Easy, walk 15 mins. Saturday Rest. Sunday Easy, walk 20 mins. Week 2: Base building. Monday Rest.
Tuesday.5k. In the above plan, when you see 5k pace, it simply means to run at a pace that you expect you could run a 5k that day. Hills. Hills are a great way to incorporate strength training, build endurance, improve your running form, and increase your speed and power in your running..
In the above plan, when you see “Hills” it means you should do repeats on a hill about 150 to 200 yards long.This fun 6-week 5K plan improves your leg turnover, builds your speed and gives you the mental and physical toughness to run all out for 3.1 miles. Subscribe to start your training plan A subscription includes access to training plans from expert coaches to help you achieve your running and riding goals.
A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, then you gradually accelerate over a period of 10-20 minutes, building to peak speed, then decelerate gradually to finish with 5-10 minutes easy running.
List of related literature:
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from Training for Climbing: The Definitive Guide to Improving Your Performance |
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from The Art of Running Faster |
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from Marathon: The Ultimate Training Guide |
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from Developing Endurance |
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from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
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from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
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from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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from Fitness cycling |
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from Advanced Marathoning |
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from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong |
35 comments
400 meter repeats / 1:30 rest. Jog or standing? Jog seems much harder than just standing rest. So I have to go slower on the 400s if jog.
Good video. I’m trying to get back to sub 7:00 miles like I did in 2009 & 2010, in the 5 K &10 K. Right now I’m trying to hold sub 8:00 miles! On the track, I ran 4 quarters, 2:00 or better, about from 1:55 working down to 1:39 ( about 2 weeks ago), on 3:00 intervals. It was tough! I’m wondering if I should take longer rest, maybe run on 4:00 intervals or just keep doing more quarters, adding 2 quarters each week or every other week until I’m up to 12 or 16 quarters on 3:00 intervals or maybe just stick with 4 quarters but run them on 2:30 intervals? Any advice is appreciated.
That BnJ is too tasty. If the richness is too rich, frozen bananas in a vitamix with PB, chocolate, sea salt ain’t too bad plus insanely cheaper.
You’re incredibly humble Sage it’s nice to listen to. Your times really are incredibly impressive!
Oh man, I can’t be trusted around that B&J vegan ice cream… Also great video. I ran my first race ever this year, a 50 miler, and have been working my way down through the shorter distances since then. Now getting ready for a 5K later this month. Loving the speed work. Never bored at 5K pace.:)
always very informative and to the point, thanks great video
Thanks for your time. I am getting some good advice here. 60 and have not run for years and training for a 5k.
If you want you can learn from Unflexal instructions how to do workouts correctly.
Swell video dude. I was just pumping some stuff into the training log from yesterday that this was super applicable to. Did 6x700m yesterday at @ 2:53– 2:55 ish and was totally thinking that those repeats are too long, because I was tying up. Going to go shorter next time and try and keep that form peachy.
Can i train 4 days a week with 24 minutes for 5k no rest in between i have to train this for Police recruitment PET.
Hi Sage. whats your opinion on hammer intervals, could you please do a training talk on them. Thank You.
Great work, it is really great to heart training tips for an great runner.
ive been searching how to breathe while running all i find is mixed results do you have any vids or tips u can help me?
@Vo2maxProductions
Hey a small tip.. maybe at the end of the video u can list down all the things u have spoken about on a paper and click a picture and display it.. it will help summarise things better
Sage. Why did you move onto longer distance running and away from 3k, 5k & 10k? Would you ever give them a go again? Great video by the way! Just what I needed to help me break 16 minutes!!
what should a week of workouts geared towards 5k improved look like. My PR is 19:44 which is pretty good but I am trying to make the jump to elite. I am in high school and have the goal of collegiate running. (sophomore now) so this summer is huge for me.
Still building my aerobic base up vey slowly…but I can’t wait to apply the kilometer repeats to my end season workouts! Thanks for the advice Sage, I’m looking forward to massive PR’s all around this season as I have a lot of room for improvement.
Nice to see a regular training talk again! I’m thinking about mixing in higher speed training for faster 5 and 10 K, while maintaining really long long runs and easy milage for maintained endurance… is that ok, or should I divide these into different training periods or seasons? I already do quite a bit of speedwork in my ultra running program.
Sage, I’d like you to do a video talking about being in a “slump” and working your way out of it. For example, if your season doesn’t start or progress as you hoped, talk about how you mentally come back from that and rebuild your confidence to get back on track to reach whatever goal you have set. Thanks
I want to meet you in real life!! I have so many fitness questions
im a single man living a simple life, when sage uploads new videos instantly watch, and instantly like
What do I do if my top sprinting speed is slower than your cooldown jog.
Sage, I’d like you to do a video talking about being in a “slump” and working your way out of it. For example, if your season doesn’t start or progress as you hoped, talk about how you mentally come back from that and rebuild your confidence to get back on track to reach whatever goal you have set. Thanks
Sage I would love to see a training talk video about how you use Strava and all the data you put up there. How do you analyse your data and how do you use the numbers to improve your fitness and what data do you use the most and why. In general a overview on how you analyse your data and use them to your advanced. Hope you in the future will come across this subject. Since i think many people not really use all the numbers they get from there GPS watch.
Love the music, sounds like some dodgy 80’s office training videorunning sub 15 mins 5k is ridiculously quick man!
Go to Unflexal page if you want to learn much more about workouts.
Can you do a talk on barefoot running/orthotics im injured and been told to put in insoles but it feels wrong
Love the vids
How many times per week do you recommend doing these “workouts”
How would recommend building a training plan based on those workouts.
Hey @sagecanaday have you ever thought about trying to run the Barkley?
First of all, happy 4th of July! Anyways, being a new runner and this month marking the start of my second year of year-round running I was still unsure of what kind of workouts to be doing to prepare for cross country in the fall. This video really cleared that up.
Cannot STAND when people talk while eating…. couldn’t watch anymore than 3 seconds
Suggestion: Make it easier to find you on patreon, such as a link in your ‘About’ section or post it in the video description.
If I’m trying to be in the best 800m shape for track, what should I do over the winter to best prepare?
The peanut butter cookie Ben & Jerry’s ice cream is my favorite out of the four vegan ice creams they have