The Complete 5K Training Blueprint
Pre-Training Essentials
- Medical Clearance: Schedule a cardiovascular assessment if over 40 or with risk factors
- Training Modality: Choose between solo, group, or hybrid training approaches
- Base Building: 4-6 weeks of strength and mobility work pre-training
Heart Rate Training Framework
| Run Type | HR% Range | Talk Test | Weekly Frequency |
|---|---|---|---|
| Recovery | 60-65% | Full conversation | 2-3x |
| Aerobic Base | 70-80% | Short sentences | 1-2x |
| Threshold | 85-88% | Single words | 1x |
| VO2 Max | 90+% | No speech | 1x (biweekly) |
8-Week Training Progression
Phase 1: Aerobic Foundation (Weeks 1-2)
- 80% easy runs, 20% strides/hill repeats
- Weekly mileage: 10-15 miles
- Focus on form and consistency
Phase 2: Speed Introduction (Weeks 3-5)
- 70% easy runs, 20% tempo, 10% intervals
- Introduce 400m-800m repeats at 5K pace
- Weekly mileage: 15-20 miles
Phase 3: Race Specificity (Weks 6-8)
- 60% easy runs, 30% race-pace work
- Practice negative split strategies
- Taper week: Reduce volume by 30%
Key Workouts
- Interval Pyramid: 400m-800m-1200m-800m-400m at 5K pace
- Threshold Ladders: 5-8 minute segments at 85-88% HR
- Race Rehearsal: 2-3 mile continuous at goal pace
- Form Drills: Strides, high knees, butt kicks
Supplemental Training
- Strength: 2x weekly full-body sessions
- Mobility: Daily dynamic stretching routine
- Cross-Training: Cycling/swimming for active recovery
Race Week Strategy
- 3 easy runs with 4-6 strides
- 48-hour complete rest before race
- Practice nutrition and hydration timing
- Visualize course and pacing plan
Source: rei.com
#5KTraining #RunFast #RaceReady
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