5K are very popular runs. That distance gives you the chance to improve your speed, power and endurance. It doesn’t take long and is easily achievable and in the same time prepares you for the longer distances.
Make a Benchmark workout to establish your level
This is your starting point to work from and you can track your progress. When you run your benchmark workout its better if you have run at least once 5K before. Otherwise you can start with beginners 5K plan.
If you are experienced runner, this benchmark workout is not about running your fastest 5K ever. Make sure you can train on similar terrain.
Speed Improving Training Plan
If you want to run fast, you need to run fast. This plan is to improve on what you did four weeks ago
Hill Sprints:
Warmup, 3 miles easy, 5 to 6 x 20-second short hill sprints at maximum bursts of energy + full recovery than Cooldown
Descending Ladder Intervals:
Heating, 5-, 4-, 3-, 2-, 1-minute intervals at 90-percent effort with a 1-minute recovery jog in between each, Cooldown
Short Hard Intervals:
1-mile warmup, 2 miles of 15 seconds hard + 30 seconds jog, Cooldown
8 x 400s
Heating, 8 x 400m (or 2 minutes) starting at 10K pace or 80-percent effort for the first and working your way down to mile pace or 100-percent effort for the last with 90 seconds rest after each, Cooldown
8-12 x 200s
Warmup, 8 to 12 x 200m (or 1 minute) at goal 5K pace with “floating recovery” 200m jog after each, Cooldown
5 x 1K
Warmup, 5 x 1K at 10k pace with 90 seconds jogging after each interval, Cooldown
Easy Run + Striders
Heating, 3 miles easy, 5 to 6 striders to refresh mechanics and work on turnover, Cooldown
This plan by runnersworld
To Zwift or not to Zwift that is (not) the question
Bike challenges are a great way to spice things up, especially when we talk about virtual training. Virtual bike challenges break the monotony
Platinum Jubilee Virtual Marathon
Participate in a Platinum Jubilee Marathon for Queen Elizabeth’s 70 years of service to Great Britain. Be part of this historic milestone
Magical Phuket Virtual Run
Jubilee marathon – the Queen’s Jubilee run
Jubilee marathon – run the Queen’s Jubilee run
Cycling in transition weather
Transition weather or transition seasons are irresistible to cyclists, including me. The snow outside has melted, or nearly so, the sun is shining and the temperature is manageable. But cycling in such settings is risky and I am going to tell you how I found that out.
The 2022 cycling adventure begins
2021 has come to an end, all Strava records have been reset and you are blissfully eating your way through January well aware that the new cycling season is nowhere near, so you are thinking there is no harm in taking some time off of your training and diet plan, right? Wrong.
Year of the Tiger Do’s & Don’ts
Best Running Shoes Fall – Winter 21/22
best for runners who like firm and rigid rides and who like to train in a shoe that is heavier than their race day shoes.
mizuno wave rebellion review от www.roadtrailrun.com
Virtual runs on volcanos – new events
Nazca Lines Virtual Runs
Venus Virtual Run
