Summer is 5-K season! Events happen nearly every weekend, and the manageable distance makes them a favorite for newbies and veteran racers alike. A 3.1-mile race is also a great way to step up your training and target a time goal. Use the following workouts and tips to nail your new PR
Train with these expert marathoning tips from the masterminds at Runner's World!
BREAK 30.00
The pace: 9:39 per mile
Who’s up for it?: Runners who log five to six miles four times a week and can comfortably complete a mile in about 9:00 to 9:10
Setting out to break 30 minutes in a 5-K 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 in Blowing Rock, North Carolina. Goal pace and tempo runs will get you comfortable with holding a speedier pace.
5 Exercises That Make You Faster
Practice Fast Paces
Run 4 x 1000 meters (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 5-K," says Rea. Do it two weeks into training and again 10 days before race day.
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 10-K pace, says Thomas Morgan, an assistant track coach at the University of Kentucky. Add a couple minutes each week until you're up to 30 minutes.
Keep Moving
Rest one full day but spend one rest day cross-training, says Darcy Norman, a performance specialist with Athlete's Performance in Phoenix.
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.
Try This: Workout Moves Borrowed From Other Sports
The Break-30 Plan
This five-week schedule by coach Andrew Kastor is for runners who currently log 20 to 30 miles a week.
WEEK 1
Mon: Rest
Tue: SPEEDWORK: 6 x 400 meters at 2:15 to 2:20. Jog 1:30 between each.
Wed: EASY RUN: 3 to 4 miles
Thu: TEMPO: 2 x 1-mile tempo at 10:00. Jog 30 to 45 seconds between each.
Fri: Rest
Sat: EASY RUN: 2 to 3 miles
Sun: LONG RUN: 6 miles
WEEK 2
Mon: Rest
Tue: 8 x 400 meters at 2:15 to 2:20. Jog 1:30 between each.
Wed: 4 to 5 miles
Thu: 2-mile tempo at 10:00
Fri: Rest
Sat: 2 to 3 miles
Sun: 7 miles
WEEK 3
Mon: Rest
Tue: 4 x 800 meters at 4:35 to 4:40. Jog 1:30 between each.
Wed: 5 to 6 miles
Thu: 2 x 1.5-mile tempo at 10:00. Jog 30 to 45 seconds between each.
Fri: Rest
Sat: 2 to 3 miles
Sun: 8 miles
WEEK 4
Mon: Rest
Tue: 5 x 800 meters at 4:35 to 4:40. Jog 1:30 between each.
Wed: 3 to 4 miles
Thu: 3-mile tempo at 10:00
Fri: Rest
Sat: 2 to 3 miles
Sun: 5 miles
WEEK 5
Mon: Rest
Tue: 2 x 1-mile tempo at 9:40. Jog 30 to 45 seconds between each.
Wed: 3 to 4 miles
Thu: 6 x 400 meters at 2:25 (race pace). Jog 1:30 between each.
Fri: Rest
Sat: 2 to 3 miles
Sun: RACE
WORKOUT KEY
Use this free tool to track your progress
