How to Master that Hard Last 2K of a 5K

Over­come the gru­elling home stretch

Canadian Running - - ONE WORKOUT - By An­drea Sec­ca­fien

The last two kilo­me­ters of a 5k can be long and daunt­ing, but are crit­i­cal to master this tricky dis­tance. Get­ting used to do­ing long intervals at race pace boosts your con­fi­dence and will help vi­su­al­ize the most gru­elling part of the race.

My coach, Ross Ris­tuc­cia, thought up this work­out af­ter my open­ing race at Stan­ford last year. Af­ter com­plet­ing it, I felt like I had a much bet­ter han­dle on what it takes to get through those last five laps on the track in a 5,000m, or what seems like an end­less fi­nal stretch on the road. And I ended up qual­i­fy­ing for Rio, and I did this work­out again as my last hard ef­fort be­fore my Olympic race. An­drea Sec­ca­fien ran the 5,000m at the Rio Olympics for Canada. She writes a weekly blog about her life as an elite run­ner for Cana­dian Run­ning

BE­LOW An­drea Sec­ca­fien takes the win at the Cana­dian 5K road cham­pi­onships 2016

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