So you’ve completed a few 5K’s. By now, the focus is no longer on finishing…but finishing FASTER. In this article, we give you our most ADVANCED 5K training workout for improving your performance at the next race.
5K Training For Advanced Runners
The 5K distance is perhaps one of the most challenging out there. It’s too long to be considered a sprint and too short to be tackled long and slow, like the marathon.
Being able to hold a desired race pace for the 5K comes down to TRAINING LIKE YOU RACE.
The key here is to learn how to endure the suffering, before getting to that start line.
Let’s take a look at this workout…
You’re going to do three 1-mile runs.
You’re going to rest 90 seconds between each round.
But there’s a bit more to it.
You’re going to need to measure out the 400 meter sections of your 1 mile course.
You’ll be adjusting both your speed and cadence (how many times your foot hits the ground per minute) as you go.
This 5K training workout will be focused on holding (and at times pushing beyond) your desired race pace.
Here’s the breakdown for how FAST you’re going to run each mile:
- For the first 400 meters: You’ll run 3-4 seconds faster than your 5K race pace
- For the middle 800 meters: You’ll run AT your desired 5K race pace
- For the final 400 meters: You’ll run 3-4 seconds faster than your 5K race pace
A huge part of 5K training is learning HOW to adjust your speed, on command
This is where cadence comes in. In general, the average runner will hold a cadence of about 90 steps per foot per minute. This can be tracked using any sort of pedometer or this app for your phone.
Here’s the breakdown for how you’re going to adjust your CADENCE for each mile:
- For the first 400 meters: You’ll increase your cadence by 3-5 steps (93-95 steps per foot per minute)
- For the middle 800 meters: You’ll settle into your 5K race cadence (~90 steps per foot per minute)
- For the last 400 meters: You’ll increase your cadence by 3-5 steps (93-95 steps per foot per minute)
By breaking up your miles into smaller splits, you’ll be able to take control of that 5K race pace.
We can’t lie…this won’t necessarily be fun, but it will be VERY effective.
This Workout is Adjustable To All Athletes!
If 90 seconds rest simply isn’t enough, TAKE MORE TIME. 2 minutes, even up to 3 minutes, take what you need so that EVERY mile counts.
This workout is only as effective as the quality of the effort put into it. So adjust as needed!
Try and complete this 5K training workout 2-3 times before your next race and you should notice a BIG difference. Good luck, runners!
Enjoy 2 MORE Weeks of FREE workouts just like this one by clicking HERE!