According to Running Planet, speed training allows you to improve your running efficiency to increase your pace with less effort. Varying your training program to include interval runs, hill workouts, tempo runs and easy runs will be your ticket to success. These workouts will increase your strength, encourage proper form and advance stride length and frequency. If you are new to running, make sure to have your doctor's approval prior to incorporating high-intensity workouts.
Speed Training Components
Step 1
Establish your training goals. Is there a specific time at which you want to complete the 5k? What was your pace in the last 5k you ran? These are important questions to consider. Determine your fitness level as beginner, intermediate or advanced runner to properly design your training program.
Step 2
Create your training program based on the date of the 5k race and your fitness level. Beginners need a longer amount of time to prepare, such as eight to ten weeks, as compared to an advanced runner who may only need four to six weeks. Gradually incorporate speed training throughout the weeks leading up to your 5k race.
Step 3
Develop a weekly plan for your training runs and your goals for each run. Training runs include interval runs, hill workouts, a long run and a tempo run. Each week you should plan to run a long run, tempo run and either an interval run or a hill workout.
Step 4
Become familiar with the interval runs. Intervals are an excellent way to increase intensity and speed of a workout. Begin with two sets of 200m repeats at a pace slightly faster than your goal for the 5k pace. Jog 400m recovery in between repeats. Advance to three sets of 400m repeats with a 400m recovery.
Step 5
Focus on increasing endurance and pushing past fatigue by including a 5k run into your weekly plan. Perform three sets of a 1-mile run at a comfortable pace followed by a ½ mile at a fast pace.
Step 6
Complete a tempo run once a week. Run at a pace of one to two seconds faster than your desired 5k pace for a 3- to 4-mile run.
Step 7
Give hill workouts a try. Incorporate hill runs once a week on opposite weeks of interval runs. According to Cool Running, training hills should be 100 to 200 yards and no longer than ¼ mile in distance.
Step 8
Take time to rest. As you continue to increase your interval runs, the need for rest and recovery also increases. Beginners need more rest than advanced runners. Rest between intervals should range from 30 seconds to 3 minutes depending on experience and training level.
Tips and Warnings
- Gradually add interval runs, tempo workouts and hill workouts into your program. If you are new to running, your body will take a longer time to adjust. Focus on proper running technique to delay fatigue. Evaluate your push off, elbow position, head position and lean.
- If you are a beginner, speed training might be stressful on your body. Work to gradually progress your training and monitor your results. Avoiding rest days can have reverse effects on your training and hurt, rather than help, your body. Listen to your body.
Things You'll Need
- Running attire
- Sport watch
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