5K SPEED WORKOUTS
By Sherry Shelton
Many of
you have asked me how to become a faster runner.
In order to get fast you need to run fast.
The only way to get faster is by doing speed
workouts.
Speed workouts should be included in your
weekly training no more than 1x per week.
Your VO2 max is a measure of the maximum
amount of oxygen your body can use to produce
energy.
Increasing yourVO2 max is fairly easy for new
runners.
Long distance running, even at slow and easy
running paces, will advance VO2 max in low to
moderately trained runners.
As you become more fit, moderate paced runs
will no longer increase or even maintain your VO2
max levels.
This is when you need to start doing speed
workouts.
Speed workouts improve
your running economy and efficiency, provide
neuromuscular conditioning, and increase your
lactate threshold (LT) or anaerobic threshold
level. Lactate threshold is the point at which your
body fatigues at a certain pace. During high
intensity efforts, lactate and hydrogen ions are
released into the muscles. The ions make the muscles
acidic, eventually leading to fatigue. The better
trained you become, the higher you can push your
“threshold” meaning your muscles become better at
using these byproducts.
The result is less acidic muscles so they
keep on contracting, letting you run farther and
faster. To get this training effect, you have to
put in enough time at the right intensity.
Below
are some progressive and specific speed
workouts. These workouts are designed specifically
for the 5K race distance.
If you’re new to speed work, these workouts
should be done on gravel, soft surface terrain or
track. Track workouts are good for speed
work. Using a standard high school track, here’s
the distance breakdown:
1 full lap = 400
meters
2 full laps = 800
meters
4 full laps = 1
mile
8 full laps = 2 miles
Wk. 1:
Run Ladders
– these are your introduction to lactate threshold
(LT) training.
Set your hr alarms for the bottom and top of
your LT hr range.
Easy warm up run 15-25
min.; then gradually increase your intensity until
your top alarm sounds then slow down to a recovery
pace.
Recover until your bottom hr alarm sounds and repeat
4-8x. Cool down with 600 to 800 meters of easy
jogging.
Wk 2:
Track
workout - This workout is used to increase leg
turnover, improve lactate buffering capabilities and
make race pace feel s-l-o-w.
Easy warm up run 15–25
min.; then on a track do 4-12 repeats of 200 to 600
meters.
The recovery between each hard effort repeat is 1- 4
miles of easy running.
No heart rate is prescribed for this workout
due to the intensity and short duration. Cool
down with 600 - 800 meters of easy jogging.
Wk. 3:
Track
workout - Easy warm up run 15-20 min.; then run 6-8
x 400
meters with 200 meter recovery between hard efforts.
Run the 400’s at 3-5 seconds faster than your
5k race pace.
This is a controlled pace. Cool down with 800
meters easy jogging.
Wk. 4:
Track, road or flat soft surface terrain. Eady warm
up run 20 min.; then run 6-8 x 600 meters with 300
meters recovery between hard efforts.
Run the 600 meter speed interval at 3-5
seconds faster than 5k race pace.
Control your pace.
Cool down with 1 mile easy jogging.
Sherry Shelton
has over 25 years experience in the health and
fitness industry.
Sherry is a licensed USA Triathlon, Cycling
and Running Coach and a nationally certified
Personal Trainer.
She is the owner of
In-Home Personal Training which has serviced
North Georgia
for over ten years.
Sherry coaches and works with athletes of all
levels full time. Sherry has been competing in
triathlons, duathlons and road races for many years
throughout the U.S. and Europe. She
has contributed numerous articles for North
Fulton Living and Atlanta Sports & Fitness
magazine and The Atlanta Journal-Constitution
newspaper.
