From the June 2012 issue of Runner’s World
How to achieve this 5K target
By Lindsey Emery
Setting out to break 30 minutes in a 5K is a challenging yet achievable target for relatively new runners, those returning from a layoff, or longtime recreational runners. Sign up for a race five weeks out, and stick with a plan (see below). “Training consistently and doing speed workouts will help make you faster,” says Pete Rea, head coach at Zap Fitness. Goal pace and tempo runs will get you comfortable with holding a speedier pace.
The Pace
6:00 per kilometre
Who’s Up For It?
Runners who log eight to nine kilometres four times a week and can comfortably complete 1K in about 5:35 to 5:55
1 Practise Fast Paces
Run 4 x 1K (2.5 times around a track) at slightly faster than race pace, with a two-minute jog between repeats. “If you can nail this workout, you’ll run close to that pace for a 5K,” says Rea. Do it two weeks into training and again 10 days before race day.
2 Make Time To Tempo
A tempo run is a comfortably hard workout, where you can speak a few words at a time. Warm up for 10 minutes, then take five minutes to work up to a 10- to 20-minute tempo at just slower than your 10K pace. Add a couple of minutes each week until you’re up to 30 minutes.
3 Keep Moving
Rest one full day but spend one rest day cross-training, says Darcy Norman, a performance specialist at Athlete’s Performance. Mix up cross-training days with the following – Power plyo: Do 10 to 30 seconds each of jumping jacks, high-knee marches and skips, squat jumps (from a squat explode upward), split squat jumps (from a lunge position explode upward and switch legs), and single-leg hops. Flex training: For 10 to 15 minutes, do a dynamic yoga series, such as knee hug, low lunge, downward dog, and plank. Active recovery: Up to one hour of low-impact cardio.
THE BREAK-30 PLAN
This five-week schedule by coach Andrew Kastor is for runners who currently log 30 to 50 kilometres a week.
Week 1
Monday: Rest
Tuesday: Speedwork (6 x 400m at 2:15 to 2:20. Jog 1:30 between each.)
Wednesday: Easy run (5 to 6km)
Thursday: Tempo (2 x 1600m tempo at 10:00. Jog 30 to 45 seconds between each.)
Friday: Rest
Saturday: Easy run (3 to 5km)
Sunday: Long run (10km)
Week 2
Monday: Rest
Tuesday: Speedwork (8 x 400m at 2:15 to 2:20. Jog 1:30 between each.)
Wednesday: Easy run (6 to 8km)
Thursday: Tempo (3200m tempo at 10:00)
Friday: Rest
Saturday: Easy run (3 to 5km)
Sunday: Long run (11km)
Week 3
Monday: Rest
Tuesday: Speedwork (4 x 800m at 4:35 to 4:40. Jog 1:30 between each.)
Wednesday: Easy run (8 to 9km)
Thursday: Tempo (2 x 2400m tempo at 10:00. Jog 30 to 45 seconds between each.)
Friday: Rest
Saturday: Easy run (3 to 5km)
Sunday: Long run (13km)
Week 4
Monday: Rest
Tuesday: Speedwork (5 x 800m at 4:35 to 4:40. Jog 1:30 between each.)
Wednesday: Easy run (5 to 6km)
Thursday: Tempo (5K tempo at 10:00)
Friday: Rest
Saturday: Easy run (3 to 5km)
Sunday: Long run (8km)
Week 5
Monday: Rest
Tuesday: Speedwork (2 x 1km tempo at 6:02. Jog 30 to 45 seconds between each.)
Wednesday: Easy run (5 to 6km)
Thursday: Tempo (6 x 400m at 2:25 (race pace). Jog 1:30 between each.)
Friday: Rest
Saturday: Easy run (3 to 5km)
Sunday: RACE
WORKOUT KEY
Rest
Take one day off. On the second rest day, do yoga, strength training, or up to 60 minutes of low-impact activity, such as cycling or swimming.
Speedwork
These sessions improve your turnover and overall speed. Run each repeat slightly faster than goal pace. During race week, run at goal pace. Do a 3km warm-up and cool-down.
Easy Run
These workouts aid recovery and build cardiovascular capacity. Run at a conversational pace.
Tempo
Do these runs at 20 seconds slower than race pace, around 6:20. Do a 1.5km warm-up and cool-down.
Long Run
High-mileage runs improve endurance. Run them at 50 seconds slower than race pace, around 6:50 per kilometre.
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