Canadian Running - - EXOTIC DESTINATION -

Ide­ally, here’s how you should race it: try to hold back a bit for the first kilo­me­tre. You won’t be able to and you’ll go too fast. That’s OK, by at least try­ing to hold back, you’ve planned for it. In the sec­ond kilo­me­tre, try to set­tle in to the right pace. The third kilo­me­tre will start to hurt. In or­der to main­tain your pace, start to in­crease your ef­fort. Con­tinue to in­crease as the burn builds into the fourth kilo­me­tre. You have to trust your train­ing here. If it hurts, you are do­ing it right! That’s the fun part. The fi­nal kilo­me­tre you can for­get about hold­ing back and try to push up your pace even more. You might end up run­ning the same pace, but if you can hold steady, you’ll find your­self f ly­ing past other run­ners, and there’s noth­ing more fun that fin­ish­ing a race fast.

Con­grats, you did it! And you know what is also great about 5ks? You can go back next week and run another one! If you are go­ing to race a bunch of 5k races over the sum­mer, it is good to vary the train­ing, You can move back and forth be­tween the build-up weeks and the ta­per weeks of this plan, and it will prob­a­bly serve you well for a cou­ple months. More than that, and you’ll start to lose your base, and the work­outs won’t af­fect you as much anymore: your body will have adapted. At that point, it’s best to call it a sea­son and go back to the re­build­ing base mileage and de­cid­ing on your next big goal. But for now, en­joy a sum­mer of 5k fun!

John Lofranco is a se­nior edi­tor at Cana­dian Run­ning. He is a na­tion­ally cer­ti­fied coach, the head of road rac­ing for Ath­let­ics Canada and a founder of Ath­létisme Ville-Marie in Mon­treal.

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