5k training, running, racing

Running farther than race distance, at 30 seconds per mile slower than race speed, gives you the strength endurance to race a great 5K.

Anaerobic threshold, training at 15k racing pace, gives huge rewards to 5k runners

Adapted from Chapter Three of 10K & 5K Running, Training & Racing: The Running Pyramid, by David Holt

Strength and background first.

After a good build up of base at 60-80 percent maximum heartrate, strides, fartlek and a series of hill sessions--you can bring in Tempo runs. Early sessions will be barely over 80 percent max heartrate--long intervals with a short breather...more for mental than physical recovery. You'll need to think about form on these reps. You will run comfortably hard; you will not run all out for these sessions. Build from five percent of your monthly miles to 10 percent. Run a threshold pace session every 5 days or so; keep them short enough that you can maintain your other quality session which complement it.
Don't just train at 5k pace to prepare for your five kilometer races. Fifteen k pace is much easier on your body, and improves your anaerobic threshold limit better than 5k pace running.

According to Jack Daniels: "Anaerobic Threshold is the pace or intensity beyond which blood lactate concentration increases dramatically, due to your body’s inability to supply all its oxygen needs. As you get fitter, your red line rises from about 80 percent of maximum heartrate to 90-95 percent. "Physiologically, threshold training teaches muscle cells to use more oxygen--less lactate is produced. Your body also becomes better at clearing lactate: Race day red line speed rises."

Chapter Three of 10K & 5K Running, Training & Racing says...

Threshold pace training involves Tempo Running or
Cruise Intervals at 15K or 10 mile race pace--about
10-20 seconds per mile slower than 10K speed. Running
slower than 10K and 5K speed will actually improve
your ability to run a great 5 or 10 kilometer race.
	Sounds far-fetched doesn’t it! Yet slowish running at
65-70 percent of maximum heartrate improved your
aerobic ability, your VO2 max, when you ran a minute to
one and a half minutes per mile slower than 10K pace. 
	Likewise, running about 15 seconds slower than 10K
pace will improve your anaerobic threshold, the point at
which you produce ever increasing amounts of lactic
acid.

More on Anaerobic threshold training


The main anaerobic threshold page--the half marathon running angle
40 miles per week intermediate 5K schedule
Marathon down to 5K at www.runningbook.com

Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


5k running and training


5k training & racing: ONE...Running for distance
5k training & racing: TWO...Hill running for strength
5k training & racing: FOUR...VO2 Max interval training
Recreational runner...15-25 week training schedule for low mileage 5k running
Distance training links

Book Ordering Information
E-MAIL ORDER TO DAVID HOLT
David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Running Dialogue">Running Dialogue at barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Sample Chapter from Running Dialogue...Chapter Five, Long Reps at Threshold Pace
David Holt's Homepage
Copyright David Holt 1998. Other authors are reluctant to allow their material to be used. Any part of this 5k training material can be quoted, but please acknowledge the source...10K & 5K Running, Training and Racing: The Running Pyramid, by David Holt, and contact information.