The Science of 5K Performance
Five Pillars of 5K Success
| Pillar | Physiological Impact | Key Workouts |
|---|---|---|
| VO2 Max | Oxygen utilization capacity | 5x800m @ 3K pace |
| Lactate Threshold | Sustainable speed before fatigue | 20min tempo @ 10K pace |
| Lactic Acid Tolerance | Pain resistance at race pace | 300m repeats @ mile pace |
| Mental Toughness | Suffering management | Race simulation efforts |
| Race Pacing | Energy distribution | Kilometer repeats @ goal pace |
Training Phase Framework
Base Phase (Weeks 1-4)
- 80% easy mileage at conversational pace
- Weekly strides to maintain leg speed
- Progressive long runs up to 8-10 miles
Intensity Phase (Weeks 5-8)
- VO2 max intervals: 4-6x1000m @ 5K pace
- Lactate threshold tempos: 3x10min @ 10K pace
- Hill repeats for strength development
Race Specific Phase (Weeks 9-12)
- Race pace intervals: 8-10x400m @ 5K pace
- Lactic tolerance: 12-16x200m @ mile pace
- Time trials to gauge fitness
Key Workout Library
VO2 Max Builders
- 5-3-1 Pyramid: 5min-3min-1min @ VO2 pace with equal recovery
- Race Pace Ladders: 1200m-1000m-800m-600m @ 5K effort
Lactate Threshold Sessions
- Broken Tempo: 5x5min @ threshold with 1min jog
- Cutdown Intervals: 1600m-1200m-800m progressively faster
Race Specific Preps
- Pace Sandwich: 1K @GP, 1K faster, 1K @GP
- Finish Strong: 3K @GP + 400m all-out
Mental Training System
- Suffering Simulations: Final reps at max effort
- Mantra Development: Create 3-5 word focus phrases
- Visualization: Pre-run race scenario planning
- Segmented Thinking: Break race into 1K chunks
Nutrition & Recovery
- Pre-Workout: 30-60g carbs 90min before key sessions
- Post-Workout: 20g protein + 40g carbs within 30min
- Recovery Tools: Foam rolling, contrast showers, sleep tracking
Race Week Execution
- T-7 Days: Final VO2 session (4x400m @ 5K pace)
- T-3 Days: Short tempo (10min @ 10K pace)
- Race Day: 2K warmup with 4x30s strides
- Pacing Strategy: Even splits with final 400m surge
Source: mcmillanrunning.com
Additional References: Journal of Sports Sciences, International Journal of Sports Physiology
#5KTraining #SpeedDevelopment #RacePreparation
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