Canadian Running - - EXOTIC DESTINATION -

Once you’ve done a week (or two for begin­ners) of hills, then you want to start run­ning at your 5k goal pace. These work­outs get your body used to the pace you are go­ing to run. Pace man­age­ment is im­por­tant in rac­ing, and these work­outs will teach you not to go out too fast.

Start with eight 400 m re­peats at your 5k goal pace, with 90 sec­onds to two min­utes of re­cov­ery ( begin­ners, take the longer rest). Pro tip: if you’ve never run on a track be­fore, give it a try with this work­out. One loop of the track is 400 m, so you won’t even need a gps watch.

If you are do­ing the ad­vanced plan you can go straight to 12x 400 m. Go to the track and do these so you can keep track of your pace per lap, and have a bench­mark for the work­outs to come.

The next step is to ex­tend to 12x 400 m. For the begin­ners, this is go­ing to be your peak work­out: al­most 5k worth of intervals at the pace you plan to race 5k. This peak work­out is about 10 days be­fore your race, so your body has time to re­cover and process the ben­e­fits of the train­ing. For the in­ter­me­di­ate and ad­vanced groups, you still have a cou­ple of weeks to go.

Then, you’ll grow the work­out dis­tance to 5– 6x800 m at your goal pace. Keep in mind that, for ob­vi­ous rea­sons, 800s are harder than 400s. The longer in­ter­val gets you closer to feel­ing like you will in the race. In ad­di­tion, run­ning at this ef­fort level will im­prove your over­all fit­ness, and your run­ning econ­omy at your goal pace. The ad­vanced group has one more work­out that gets them up to 4– 6x1k at goal 5k pace. This last one could be done on the road if you wanted to get used to the feel of run­ning a road race.

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