When you’ve bought a 5K in your race calendar, it’s time to hit the observe and get some speedwork in. This exercise will aid you follow your 5K tempo whereas additionally pushing the tempo just a little to enhance your top-end pace, which is able to put you effectively in your method to a brand new private greatest.
This exercise switches between longer, 500-metre intervals and shorter, 200-metre intervals. The purpose is to run the longer sections at your 5K tempo, after which crank issues up a notch or two in the course of the 200s. You get loads of relaxation between units, so don’t be afraid to push your self and see what you are able to do. This session ought to have you ever feeling fairly gassed on the finish, so be sure you plan for a simple day the following day.
The exercise
Warmup: 15-20 minute straightforward jog, adopted by type drills and strides
Exercise:
2 x 500m at 5K tempo, with 1:30 relaxation between intervals
2:30 relaxation
5 x 200m at a quick tempo, with 1:30 relaxation between intervals
2:30 relaxation
2 x 500m at 5K tempo, with 1:30 relaxation between intervals
Cooldown: 10-15 minute straightforward jog, adopted by mild stretching