Annual subscription to a magazine of your choice from the Outside network Access to all member-exclusive content on PodiumRunner. In other words, all three races depend almost entirely on aerobic energy. By including a significant volume of training at varied paces—as you do when training for both 5K and half marathon—you ensure that your nervous system will become efficient at recruiting the full range of muscle fibers and energy systems required for all three races.
Weekly Newsletter Curated running advice, news and perspectives for people who love to lace up. What im asking is should I be doing those full workouts or half? Hi Coaches!. I have been doing 5k, 10k and half marathons. I need to do to qualify. But l want to train in the best way to avoid injuries. My PR in 5k is and 1hr 26 in half. What kind of program do you guys recommend to me to do?. I appreciate your help. Hi Hector, congrats on your accomplishments so far! The best way for us to do that is to encourage you to join our training group.
Your training plan will be taken care of, and you will have a wonderful community who will support you with your goals and dreams. We have a lot of happy athletes, and would love you to be a part of it. Here is the information, and make sure you make the most of the 2 week free trial! I also do 6x meter sprints after.
Im 44 years old and Im trying to get to min 5ks. My practices are at pm, all the races are at am and I havent gotten down a proper warm up before a 5k can you help? Hi Carlos, thanks for reaching out. That is great to see how much you have improved since your injury.
As for warm up, it will definitely help your body get prepared for the race. What advise can you give me? Hi Elsa, thanks for reaching out. Your best bet is to begin with base training this summer as you do not want to be doing specific workouts yet.
Do you have a coach who will be giving you workouts during the year. Good luck! Dear Jeff, Great info. I entered your 5k weekly plans into my garmin and its just a question of when am I good to go.
I am doing my first marathon at end of Oct So 6 weeks to go. I run various miles 4 times a week currently. Can I just take out one of those days and add in your weekly plans? Or should I wait till the marathon is done before starting your 5k plan? My 5k pb at the moment is Thanks in advance.
Hi Michael, are you referring to the Run Keeper plan? Or the specific workouts from this post? You could add in one of your easy days and replace it with a workout, but make sure you are conservative with it if your body is not used to the workouts. However, at this point, it may be a little too late for you to add in workouts that could put you at a risk of injury if your body is not used to it. We would love to help you with the 5k plan in the future though, email us once your marathon is complete, and we can get you set up!
Do you have any idea why, and can these workouts help me? Thanks in advance! I also suffer from side stitches during the majority of our meets which I think is what is primarily holding me back. Hi Ryan, it is very early in the season, and sometimes it takes a little longer to get going, so do not get disheartened yet.
You just want to make sure you are not overtraining by running too hard, especially on your easy runs. Hi I was wondering if it is possible for me to go through this workout plan starting in January for training for my upcoming 5k races.
Pacing Strategies for Popular Running Distances. You can do everything right leading up to an event only to blow it on race day. You can train properly in the months before the race; you can sleep well in the days leading up to the event; you can eat and drink the right things to ensure optimal energy; you can stay off your feet the day before the race.
Still, runners who are diligent in all those areas can still make mistakes when it matters most. No matter what distance you're training for, there's a pacing strategy to go along with it.
Let's take a look at what that means for the 5K, 10K, half marathon and marathon distances, so you can celebrate race-day success. The 5K 3. The good news is that because the race is short, there isn't a lot of time for things to go wrong. Fueling during the race isn't necessary, but depending on the conditions, hydrating at least once during the event or up to every mile can help.
The bad news is that because the race is so short, the effort level required is very high. In fact, the 5K is raced fairly close to maximum effort, or the red zone. On a scale of 1 to 10 with 1 being very easy and 10 being maximum effort, a 5K is raced in the 9 to 10 range. The theory goes that starting out slow gives your body time to warm up, allowing your muscles and joints to function at peak performance in the second half of the race. We know this strategy works not only from anecdotal evidence from countless runners, but also from studying the pacing patterns of elite distance runners.
For your next half-marathon, start out at a pace which is two or three minutes slower than your goal pace.
Then, work your way up to your goal pace during the middle portion and kick things into high gear towards the end of the race. Even seasoned runners are guilty of not having a good sense of their own speed.
Setting the right pace involves a perfect balance between paying strict attention to your pace and going by how you feel. Sound complicated? Before your next competition, be sure to grab our Classic FlipBelt to hold all of your items! Just added to your cart.
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