Sullivan Striders

Speedwork: An Overview
Training to Run 5Km (3.11 Miles)

by USATF Certified Track and Field Coach
Brian Cavanagh

Training is a process of simulating racing conditions to enable the runner to adapt. Ideally, the different facets of your training plan should complement each other so that on race day, you have no relative weaknesses and your mind and body are ready to perform. By planning a well-balanced training program and doing it, you can prepare yourself for two of the most essential race-day challenges: (1) completing the distance, and (2) maintaining a certain pace.
 
(1) Many adult distance runners race 5k, 10K, marathon yet mistakenly train with methods more appropriate for shorter faster races.
 
(2) Coaching for adult distance running is often mistakenly geared towards the mile, a much briefer and more intense race than 5K, 10K.
During speed workouts, each speed run is much faster than race pace. Put your energy into doing longer speed runs totaling up to as much volume as you can handle comfortably. For example, look at the following series of workouts that a runner could use to prepare themselves to race at 7:00 per mile (21:45 for 5 km). The workouts progress to the next level of effort when the runner feels ready to do so. (Note: 400 meters is one lap of a standard running track.)
 
Workout
Pace Volume
12 x 400 meters in 1:45 each 7:00 4800 meters
6 x 800m in 3:30 each 7:00 4800 m
4 x 1200m in 5:15 each 7:00 4800 m
3 x 1600m in 7:00 each 7:00 4800 m
2 x 2000m in 8:45 each, 800 in 3:30 7:00 4800 m
2 x 2400m in 10:30 each 7:00 4800 m
1 x 2800m in 12:15, 2000 in 8:45 7:00 4800 m
1 x 3200m in 14:00, 1600 in 7:00 7:00 4800 m
1 x 3600m in 15:45, 1200 in 5:15 7:00 4800 m
1 x 4000m in 17:30, 800 in 3:30 7:00 4800 m
1 x 4400m in 19:15, 400 in 1:45 7:00 4800 m
1 x 5000m in 21:45 7:00 5000 m (= 5km)
 
I'm sure you can see the pattern in the above workouts. They simulate the race pace (7:00) and distance (5000m). To prepare your mind and body to race, the basic principle you want to apply is to take your own race distance, break it up into achievable segments, then run those segments at your race pace. This principle applies whether you're training for a 400 meter dash or a 50 mile ultra-marathon. Running faster than race pace does not prepare you to maintain pace for the full distance. When an easy speed workout is needed, a runner can do 24 or fewer 200's in 52 sec each (7:00 per mile). This is called a sharpening session.
 
Bill Bowerman, coach of more American sub-4:00 milers in history, had his runners do 12 x 440 yards in 60 seconds each while other teams' runners did 6 x 440 in 56-58 seconds each. Which runners consistently had the better kick at the finish? Bowerman's did, despite the fact that their average 440's in training were 60 rather than 57. Bowerman's runners developed their endurance from having done a greater volume of speed running than the other teams' runners did. Bowerman remarked that doing 6 x 440 in 56-58 was great if you were training to run a 1:52-1:56 for 880 yards, but held you back from doing the volume you need to be a 4:00 miler. Note that they were doing one-quarter of their race distance at race pace. These 12 x 440 total up to 3 miles, one and a half times their race-day volume of 2 miles (semi-finals and finals in championship meets).
 

Further information:
Explore this website's links or contact webmasters Dennis Toscano or Brian Cavanagh