Nail Your Best 5K

Runner's World South Africa - - THE LOOP -

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.

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