5k Training For Optimum Speed and Endurance

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5k training should be a breeze, but only with these great tips and helpful planning guide.

Here’s what you need to know so you can achieve the promises of training for a 5k, which are speed and endurance. A lot of runners, even Olympics athletes, are big fans of this training.

5k training can be done for a 5k run or in combination with marathon training. It is also a great training option to get you off the couch, through a couch to 5k program.

The Best 5k Training for the Type of Runner You Are

The big question is, what kind of training is best for you? The answer lies in what kind of runner you are. 5k runners come in three main types. We have speed runners, we have endurance runners, and we have marathon runners. Speed runners are for aggressive runners or those who are after maximum speed. If you are this kind of runner, you can use this particular strength and use a training that revolves around your speed. But you of course still need some endurance to go with your speed.

But if you are an endurance runner, your goal is to go on for as long as you can. Your program can consist of long running intervals, but just the same, you have to incorporate speed training as well. But if you are training specifically for a marathon or your first real 5k run, there are several things you can try. But even before you begin, you have to choose as carefully as you can so you won’t waste time and effort on the wrong program.

Great Tips on 5k Training Programs

Here are some types of 5k training that you can try.

First, you might want to try using the treadmill in your training. A lot of runners have already experienced the proven benefits of running on a treadmill. Although stationary running may rob you of the real experience that you are after, this can actually bring several great benefits, such as better running economy.

Aside from running on a treadmill, one other venue you should try is the track. Track running is distinct from road running since the track is softer and the surface yields to your every stride. Even if you are not training for a track run, this can be a good training, especially with its long-term benefits of making your tendons more flexible.

You can also combine your 5k training with a 10k training program. But we recommend switching to a 5k pace during the last few weeks of training. You can also use your 5k program as part of a half marathon training as long as you know in which part to insert it. In doing this, it is better if the training for the 5k is done at the beginning of the entire program, followed by the half marathon phase and then the marathon phase.

Finally, in training for a 5k, you can do a last moderate to high intensity session a few days before the race, which provides your muscles with extra strength. The few days interval before the race allows the muscles to relax to just the right level of alertness optimum for a powerful run.

The 1:2 Ratio in 5k Training

So now that you know how to train, the next step is to decide on a specific workout.

One thing to keep in mind is the 1:2 ratio, which means that for one short workout, do two longer workouts. The idea of this kind of workout is to control your muscle tension. This tends to have a direct positive effect on your performance.

So now, you’re all ready to begin your training for a 5k. If you follow these tips and browse the site for more helpful information on 5k training, you’ll certainly reach your 5k running goals, and you’ll be ready to move on to the next level in no time.

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Source by Marius Bakken