Nail Your Best 5K
Your best friend is stamina. When training to race a 5K, you should do long runs of 10 to 15km. The ability to tolerate the higherintensity workouts is directly proportional to tissue strength and tolerance, which you can only build with volume. Be sensible about your progression
– if you’re building your mileage, do so gradually, so you don’t get injured.
Don’t overdo speedwork. Generally speaking, speedwork is done at high intensity (97 per cent of your VO2 max), so limit the amount you do to no more than 7 per cent of total weekly mileage.
Don’t try to do all your training at target race pace. Each run should have a specific purpose. Otherwise, you might be missing some really important tissue-strengthening adaptations that take place when you do long runs at easy effort.