<em>Stuck in a rut?</em> … <br>How to run a fast 5K at Her Active Life

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Stuck in a rut? How to run a fast 5K

Posted May 22, 2007 at 04:30 PM by Bridget Sullivan

Section: Her Fitness, Training Programs, Her Health, Her Motivation

We all know this runner: she runs like a metronome day in and day out. Whether she is training, racing, or recovering, she monotonously and consistently runs the same pace. While there is nothing wrong with this training method (you are running, after all!), it will not help you elevate your training or run your fastest 5K.

I should know: I used to be this girl. The word “speed” did not enter into my lexicon until I got fed up with clocking the same time over and over again. If you’ve been running for a few months or a few years and you are finally ready for a 5K breakthrough, then you need to familiarize yourself with the following terms:

1. Rest: A lot of runners are afraid to rest, but unless your body has a chance to fully recover, you will never know what it is capable of running. Remember to relax; you will not lose your fitness from one or two days off! However, if you are antsy, go for a walk or take a Yoga class. But make sure that your body fully recovers.

2. Tempo: In non-technical terms, tempo runs are steady miles done at a pace that is fast, but sustainable over 20-40 minutes. Tempo pace is usually 15-20 seconds slower per mile than your 10K race pace. These runs are excellent strength and endurance builders.

How do you tell if you are running your tempos too quickly? You breathlessly finish a 3.5 mile “tempo” run and you have nothing left; you should always finish these runs feeling like you could run another mile.

3. Speed: This is probably the most intimidating term to make friends with for those lacking fast twitch muscle fibers. But in order to rev up for a 5K and run fast, you need to work on your leg turnover. For speed, think short bursts and several repetitions. For an elite runner, that might mean running 20 x 200 all out. For the non-elite, that might mean 6-10 x 200 all out.

While short speed intervals certainly teach you to train at a higher intensity, you have to work your way into running them. For runners new to speed workouts, coaches often suggest starting with half mile repeats, or 800s. Matt Centrowitz, former American record holder in the 5000 and head coach of track and cross-country at American University, explains that starting with 800s means “You’ll be less likely to run too fast and overtrain.”

4. Long Run: Long runs make us mentally tough and they help us build endurance. For a serious 5K runner – and “serious” defines anyone looking to improve her time – a long run of 8-10 miles is instrumental.

5. Easy Run: Easy runs are meant to be just that: EASY. You should be able to hold a conversation during these runs, and you should never finish them feeling exhausted. Easy runs allow your body to get into a comfortable rhythm, and to recover from your harder workouts. Think of them as healing runs: they pump blood through your muscles and repair the damage. These runs are essential to your overall success!

As your training picks up this Spring, try to slowly incorporate one day of speed, one day of tempo, and one long run into your training schedule. Pepper the remainder of your training plan with easy days and rest days. By the time July rolls around, you’ll be sweeping the awards table!

If you are a beginner and you just want to finish a 5K, click here for last week’s 5K training schedule.

For the latest racing strategies, click here. A new study from the University of New Hampshire claims that the best strategy for a fast 5K is to go out too fast for your first mile!

For a training schedule, click here.

Sources:
Burfoot, Amby. “Race Your Best 5K Ever.” Runner’s World Online.
Eyestone, Ed. “Go Out Fast In Your Next 5K.” Runner’s World Online.
Hage, Jim. “Get Speedy.” Runner’s World Online.
Rennie, Doug. “The Ultimate 5K Plan.” Runner’s World Online.