Try this gear-changer workout to prepare for your next 5K

A key element to running well in the 5K is having a strong finishing kick. The following workout will teach you how to effectively change gears and crank up the pace when you’re already tired, so you can run strong straight through the finish line.

The workout

You can do this workout twice: once four weeks out from your goal race, and then again two weeks later. Each interval is broken up into two parts. In the first section, which ranges from 700m long down to 400m, run your goal 5K pace. In the second section, which ranges from 100m to 400m long, the goal is to accelerate and go all out to the finish line.

Warmup: 15-20 minute easy jog, followed by form drills and strides.

Workout: 4 x 800m with three to four minutes rest in between each. In the first interval, run 700m at 5K race pace, then accelerate for the final 100m. In the second, begin your acceleration after 600m, the third after 500m and the fourth after 400m.

Timed version: 4 x 3 minutes. In the first, run 5K pace for 2:30, and accelerate for the final 30 seconds. In the second, accelerate after 2:15, in the third accelerate after 2:00 and in the fourth accelerate after 1:30.

posted Tuesday April 19th
by Running Magazine