Would like better 5K performance? Since a 5k race will tax you and deplete your reserves, finishing kick training for a 5k is necessary for you to finish the race strong.
As practice makes perfect, this type of training will have a heavy dose of repeats, through speed training or interval training.
During a 5k, you will reach your lactate threshold, so it is important to improve your endurance. Many do not consider endurance as a 5k factor, but the fact is, if you do not want to reach your VO2 max, then it is highly recommend to follow what I am about to outline below.
Almost all training programs for runners will have some type of speedwork involved. However, if you are a beginner runner, I recommend you do a few things prior to. Limit the amount of interval training during the week, do not run them all-out, and have proper warm-up and cool-down sessions.
To improve your 5k performance, you should plan on every aspect of your training and don’t take running around a track too lightly. The workouts below are not meant as a substitute for a traditional 5k training program. Rather, you will want to blend these runs in.
A term you probably have heard of more than once, lactate threshold training, pushes your body to the limit. The purpose is to strengthen your core. Let us review a few of the specific workouts you can perform.
Remember, these workouts are not for runners of all abilities. I really recommend this only for the experienced runner.
5K Progressive Run
Progressive runs may not be anything new to you, expect these will be run faster, over a shorter distance. You want to start out by running 5000 meters at a gradually-increased pace. the first 1000 meters is an easy, almost conversational pace, followed by 1000 meters at your tempo pace. So obviously, you need to determine your tempo pace first for this workout and all others herein.
The third 1000 meters will be run at your 10K pace; the fourth at your 5K race pace, and the final 1000 meter leg will be all-out, as fast as you possible can go.
12 x 300/100 Meter Compound Sets
This is among my favorite workouts for the 5k. It will challenge you, and push your body to the level of fatigue during every session. After your warm-up, run twelve sets of 400-meter repeats. the first 300 meters will be run at your 5K race pace, and the final 100 meters will be an all-out sprint. Make certain do properly, and fully recover before doing the next set.
6 x 700/100 Meter Compound Sets
This is a classic 5K finishing kick workout. After you have completed a good warm-up and got a sweat going, start out with 700 meters at your 5K pace, then increase your speed over the next 100 meters, doing so without recovery between the 700 and 100 meter segments. You will want to repeat this set a total of six times, with at least a two minute rest in between each set. After you have finished the six sets, run 400 meters all-out.
2 x 2500 Meter Repeats with Fast Finish
though only two sets, you will find this workout to be both challenging and effective way to improve your finishing kick. After a good warm-up, run 2500 meters, which will be broke down as follows…the first 2000 meters to be run at 5K race pace, and then an all-out sprint over the last 500 meters. Rest for two minutes in between.
5K Race Simulator
Last, but not least, is the race simulator. First, complete a good warm-up, then run a steady 5K distance at 10K pace. Immediately following, with no recovery period, run 1600 meters at your 5K pace, followed by 400 meters in an all-out sprint.
In summary, I cannot stress enough that if you are training to running your first 5k, limit your time on interval training. There is little doubt the above will improve your aerobic energy system, and therefore, your 5K times.
