Looking to improve speed, increase stamina and strength for 5k racing? 5k progressive training might just be the key to training for runners. Fast turnover and negative splits is essential to improving your times.
We all know proper nutrition, following a specific plan, and good pace is important, but we tend to forget about how speedwork and hills can benefit 5k training tremendously.
Hill training is not just about running up a hill, all-out, once, it’s about pacing and improving your strength. Speedwork intervals are about perfecting negative splits. If you incorporate these two segments in your running workouts, you will see dramatic performance increases.
While the below is not a list of full training plans, it is a set of different progressive training runs. Review them all to determine the best advanced/most progressive speedwork program for you. Along with the individual running sessions, make sure you recover between each repeat.
I should note, for injury prevention, you should not attempt any of these workouts if you are a true beginner, unless under the supervision of a run coach. And as a disclaimer. do not start doing speedwork, or any training, without the nod from your physician.
Simple 5K Progressive Run
Intro: This is the most basic of all progressive runs possible. These segments can be a part of your training program for any distance
Description: You will be running six miles (10k) at a steadily, increased pace
Pace: You want to start out easy and conversational. Upon feeling warmed-up, start to gradually increase your speed. Proper pacing will have you running at your 5k pace i the final mile.
Recovery: Walking and stretching as normal
5K Progressive Speedwork
Intro: This training run will help improve both your toughness and speed
Description: 5k distance at increasing speed
Pace: Start out with your 10k race pace. Upon reaching one mile, gradually start to increase so you are running your 800 meter speed the final 2 miles.
Recovery: Walking and stretching as normal
5K Hill Training
Intro: This segment requires a long, steady hill, or treadmill. You cannot accomplish the results on flat surfaces, nor will hill repeats work.
Description: gradually increase over three miles. If using a treadmill, set the incline to eight percent.
Pace: Start out as if you are carrying on a conversation. You want to be running your three mile pace over the final 800 meters, so start out smart.
Recovery: Walking and stretching as normal, after coming back down the hill easy
5K Negative Split Progressive Run
Intro: Great workout for negative splits, without risking over-training
Description: Increase over four miles
Pace: First two miles will be at your 10k pace, followed by the last two miles at your 5k pace
Recovery: Walking and stretching as normal
5K Progressive Long Run
Intro: If you run 5k’s to get away from marathon training, sorry…long runs also have their place for this race distance
Description: Increase over twelve miles
Pace: For the first eight miles, run comfortably. The next two miles ran at your 10k pace. The last two miles will be divided up…1.5 miles at three mile speed, and the final half mile at your 1200 meter pace.
Recovery: Walking and stretching as normal
