Preparing for a 5K race requires developing a blend of speed and endurance. Traditional training methods develop an aerobic capacity during the first several weeks followed by a period of more intense, race-specific workouts, and a tapering phase. Your individual training plan depends mostly on your running experience and your level of competitiveness in past races. To begin, develop a goal 5K racing time that will serve as the focal point for your training.
Weeks 1 to 7
Develop a goal mileage to work toward, ranging from 20 miles per week for beginner runners to 60 miles per week for more experienced competitors.The objective of this base phase is to "develop a level of conditioning that will facilitate further training and performance" in the future, according to the "Running Times Guide to Breakthrough Running."
Your runs during this period should be moderately paced and progressive, with the idea that you will build up to your mileage goal by increasing no more than 10 percent each week. Do a progressive long run that is 20 percent of your weekly mileage once a week.
Weeks 8 to 14
Begin working toward more race-specific endurance training once you reach your weekly mileage goal. The focus is still on building your aerobic capacity and endurance by maintaining a weekly long run and moderately paced base runs. The addition of two threshold workouts per week that replace two moderately paced runs will prepare your body for a transition toward competitive training. Threshold workouts include 20 to 30 minutes of running at a moderately fast pace, or fartlek workouts, which are bouts of 30 seconds to two minutes of sprinting throughout a comfortable run.
Weeks 15 to 20
During the last phases of training, workouts become more specific and intense to develop the leg speed and anaerobic threshold necessary to race competitively. At first, shorter interval workouts should be performed at 3K pace and progress to longer intervals with less recovery at goal 5K pace, according to Brad Hudson, author of "Run Faster: From the 5K to the Marathon." An example of a shorter workout is 10 times 400 m at 3K pace with a 200m jog recovery between intervals. A longer workout is six times 800 m at 5K pace with a 100m jog recovery.
Week 21 to 24
The final training phase, known as tapering, reduces accumulated fatigue from training while maintaining workout intensity for peak race performance. Decrease your total weekly mileage by 20 percent two weeks prior to race day and by 50 percent the week before. Long runs and workout duration should be significantly reduced. The last workout, ideally four days before the race, should be a higher-intensity interval, 800 to 1,600 m faster than goal race pace. Complete short, easy runs during the three to four days before the race, and incorporate six to eight 100m strides.
References
- "Run Faster: From the 5K to the Marathon"; Brad Hudson, et al; 2008
- "The Running Times Guide to Breakthrough Running"; Running Times; 2000
- "Running Well"; Sam Murphy; 2008
- "Running Times"; Tapering for Optimal Race Performance; Pete Pftzinger; August 1999
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