It requires speed and endurance, as well as a fair dose of “competitive IQ” and psychological resilience to run to the maximum.
What is the complexity of such a distance? If you run 5 km for the result, you have to work in the so-called “red zone” – this is a very high level of effort, which goes beyond our comfort zone. When running in the “red zone” it is difficult to maintain even an internal dialogue in your head, not to mention talking to someone. Heart rate reaches 95-100% of maximum heart rate.
Thus preparatory trainings on 5 km are useful for improvement of productivity even to fans of longer distances because:
develop speed endurance and increase the explosive power of muscles, accelerate metabolism by alternating the intensity of training,
help to improve technique, train moral resilience, discipline and pump the ability to endure.
Running on the hills
Slide running helps to improve technique, develops strength and power of leg muscles. Run on a slope with an angle of 4-6 degrees at an estimated pace of 5 km. Go down at a slow pace to catch your breath. Perform 6-8 repetitions of 1 minute.
Fartlek is an option of interval training with an arbitrary set of speed and recovery areas. Fartlek does not have a clear plan, its essence is in improvisation: throughout the training runner alternates segments of medium and high intensity with segments in the recovery pace.
Another plus – fartlek can be held anywhere: both in the stadium and during cross-country in the woods or hills. The combination of acceleration and rest can vary depending on well-being and level of training.
Pyramid (2-3-4-3-2) or (1-2-3-2-1)
“Pyramid” is somewhat reminiscent of the work of the gearbox in the car. Perform this workout continuously with equal rest according to the scheme: 2 minutes of intense running, 2 minutes of rest by jogging; 3 minutes fast, 3 minutes jogging; 4 minutes fast, 4 minutes jogging; repeat in reverse order. The shorter the interval, the faster the tempo should be.
Like fartlek, this session can be performed on any surface.
Interval running and how to do it
Run 10-12 reps of 400 m at a target pace of 5 km. Rest between repetitions – jogging 200-300 meters. Do not be surprised if this training will be difficult for you. Many athletes reach the target pace on the first few repetitions, but then can hardly complete the last.
The goal is to do it at the right pace, so do not accelerate, even if it seems that the speed is too easy.
And be prepared for psychological and physical trials on the last repetitions. This is the most important part of training, so if the end is difficult, know – you give a strong incentive to your body to improve fitness.