NO BULLS**T FITNESS

THE 5KM PAIN CAVE

April 2020 – by 1Rebel

SO YOU WANT TO GET FASTER AT RUNNING 5KM?

Trainer Sarah S is here to help…

Whether you are only just getting into your running or you are experienced and looking to improve, here are some great ways to improve your speed. 

Running a strong 5k is often overlooked as a seriously challenging distance. It is short enough that you set off fast, but long enough that it is going to hurt (let’s accept it and move on). You need to be strong, powerful and durable for this distance. A common mistake made in getting faster at running a 5k is to keep running a 5k… there is much more efficient training you could be doing and here it is.

WARM UP

Remember with this distance you are going out of the blocks fast and you only plan to get faster. It is absolutely crucial that you dedicate time and energy to prepare your body to hit that pace. You can find a range of running drills and mobility and stretch workouts on Rebel TV which can help you with this. 

INTERVALS

I recommend that you progress these in around blocks of 3 weeks if you are starting from scratch. Start by running a tough 60 seconds, then recover by walking or light jogging for 60 seconds, and repeat 8 times. After three weeks you can develop this to 2 minutes of tough running and 60 second recovery. A tough run should feel on the edge of max and you shouldn’t be able to hold a conversation. These short bursts of speed are important to build up gradually. 

TEMPO MILES

Run 1 mile at an uncomfortable pace, something you can maintain for the whole distance but couldn’t hold a conversation while doing. Follow this with 2 minutes of walking to recover and repeat 3 times. Running a strong mile will build your body up to holding strong speeds, for longer and with efficiency. You will know you are getting fitter as you complete the intervals faster over time. 

ENDURANCE

A strong 5k involves endurance. Your body needs to be able to cover distance and be strong enough to do it well. This is where you need to run for longer but don’t worry, you can run slower. You want to do a longer run once a week, slower and steadier and a pace you can hold a conversation in. 

Happy Running Rebels.

Sarah x

Follow Sarah on Instagram for more running tips and tricks.

Get access to a whole host of running specific workouts on Rebel TV

Written by

1Rebel ,

SIGN UP FOR OUR NEWSLETTER
Do you want to host your own event with us?