Improve Your 5K Pace
By Rick Morris
Some runners have the mistaken belief that the 5K is an “easy” race because of its relatively short distance. If you have run a 5K at the best pace you can you know that statement is very far from the truth. The specific workouts to improve your 5K pace requires a mix of speed, speed endurance, strength, running economy and mental toughness that can only be obtained through a well structured training program.
One of the most important rules of training is the rule of specificity. This rule states that you should train specifically for your goal event. This is just as true for the 5K as it is for any other running event. There are a number of critical systems in your body that you should train and improve if you want to run the best 5K possible. You need to train and improve your vVO2 max (the running velocity at which you reach your VO2 max), your lactate turn point running velocity (LTRV), your running economy and your ability to maintain your goal race pace.
Over the many years I have been coaching I have developed a training system that I have put together using my own experience and borrowing from the expertise of many other fine coaches I have had the pleasure to work with. I call this system the Goal-Pro™ Running Training System. This system is based upon a progress system of workouts that draws on goal and current race paces. Here are some specific 5K workouts that will get you on your way to a new 5K PR. Before you perform any of these workouts, warm up with 5 to 10 minutes of easy running. Then do some dynamic stretching drills.
Goal Pace Progression Workouts
These are very specific goal based workouts that you should do one time per week. They are progressive in nature and are designed to peak you for a 5K race.
Week 1 – Run 12 x 400 meter repeats at your goal 5K pace. Recover between each repeat for 1 minute.
Week 2 – Run 12 x 400 meter repeats at goal 5K pace. Recover between each repeat for 30 seconds
Week 3 – Run 12 x 400 meter repeats at goal 5K pace. Recover between each repeat for 15 seconds
Week 4 – Run 6 x 800 meter repeats at goal 5K pace. Recover between each repeat for 30 seconds.
Week 5 – Run 3 x 1600 meter repeats at goal 5K pace. Recover between each repeat for 2 minute.
Week 6 – Run 3 x 1600 meter repeats at goal 5K pace. Recover between each repeat for 1 minute
Week 7 – Run 2 x 2400 meter repeats at goal 5K pace. Recover between each repeat for 4 minutes.
Week 8 – Run 2 x 2400 meter repeats at goal 5K pace. Recover between each repeat for 2 minutes.
Week 9 – Race 5000 meters.
