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

According to Jack Daniels: "Anaerobic Threshold is the pace or intensity beyond which blood lactate concentration increases dramatically, due to your bodys 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."

5K training Schedule phase three: 4-10 weeks of Anaerobic Threshold Running: From 10K & 5K Running, Training & Racing: The Running Pyramid, by David Holt

Two week rotation for beginner runners who are using speed running for the first time.

Serious 5K runners, who run fast once a week, can run hilly fartlek one week alternating with anaerobic threshold running. This gives you 5 sessions at threshold pace.

Week 1, 3, 5, 7 and 9:

Day one: easy 8 miles
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: 4 miles of threshold pace running
Day six: easy 8 mile run
Day seven: rest
Total mileage is 40-42

Weeks 2, 4, 6, 8 & 10

Day one: easy 8 miles
Day two : 12-14 mile easy pace run
Day three: easy 4 mile run
Day four: rest
Day five: Four miles of hilly fartlek running to retain muscle strength
Day six: easy 8 mile run
Day seven: rest
Total mileage is 40-42

An alternative is simply to run anaerobic threshold pace once a week for six weeks, at which point you will have achieved most of your gains in anaerobic threshold. This author does not like to neglect hill running, or enjoyable fartlek running to concentrate on one aspect of running. Practice running those hills while also improving your threshold running. Running is about balance.

Before moving on to the remaining two phases of 5K training, enjoy a race or two. Chop two miles off of all 5 runs; run half your usual threshold pace session, but don't run any faster in training than in prior weeks, then use your fresh legs to run a decent 5K race.


5K training phase two: Hill running schedule
More details on Anaerobic Threshold Running
5K running phase 4: Interval Training
Gentle transition from beginner to intermediate runner

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Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.
This page is the 5K training Schedule phase three: 4-10 weeks of Anaerobic Threshold Running: From 10K & 5K Running, Training & Racing: The Running Pyramid, by David Holt