HOW TO IMPROVE YOUR 5KM TIME 🎯 1️⃣ Forget about 5km specific pace workouts. The 5km is a speed endurance event, and the majority of runners are severely lacking the “endurance”. Do you get to 3km of the 5km and feel like you need to stop for a break? That’s your lack of endurance. To improve this you want to slowly increase overall volume (including your long run) to improve your aerobic base before adding in some more speed specific work. Gradually increase mileage of your easy runs, long runs
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HOW TO IMPROVE YOUR 5KM TIME 🎯 1️⃣ Forget about 5km specific pac…
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5K Training Guide ⬇️ ✅Weekly Workout Structure: Run 1 🏃🏾‍♂️ Warm up 1km easy 2km @ goal 5k pace 1.5km @ goal 5k pace 1km @ goal 5k pace Run 2 🏃🏾‍♂️ Warm up 1km 12 x 400m @ goal 5k pace (or faster!) 90s rest in-between reps 1km cool down 3 mins rest between. Run 3 🏃🏾‍♂️ Warm up 1km 6 x 1km @ 3-5 seconds faster than goal 5k pace 2 mins rest Run 4 🏃🏾‍♂️ Long Run - 40-50mins easy pace Extra runs 🏃🏾‍♂️ (once base level of training completed) 1km warm up 2 x 15mins @ threshold (80-85% max he
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Courir un 5 km en moins de 20 minutes est une belle performance, qui demande une combinaison de vitesse, d’endurance et de travail acharné. Honnêtement, la clé est simplement de travailler sur tous les éléments essentiels pour devenir un coureur performant (ce que l’on répète toujours) : • Courir à différentes intensités • Ne pas négliger la musculation • Optimiser la nutrition et la récupération • Rester constant Mais dans ce post, on va vous donner un plan précis pour améliorer votre 5 km : •
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