A week or so after the Seaside half, I read a great article in Runner’s World about several elite runners who ran PRs on the track soon after a great marathon. Granted I just came off a half not a full, but it’s still very applicable. The main point of the article was that you not only need to re-develop your foot speed, but you need to re-train your body and mind to endure the short lived intense pain of a 5K. In a marathon, and in my half marathon, it’s more of a long dull ache with pain coming on towards the end. A 5K often hurts from soon after the gun goes off!
In reality, I HATE 5Ks. I hate that intense pain. It hurts! I’ve had more thoughts of dropping out of a race in 5Ks than in any other distance. It’s so mental.
Thus, the article was great for me to read. It also gave 5 workouts that help you train your body and mind for the transition. I’ve done the first 3 and they’ve been really good. I’ve been doing them on the treadmill at a 6 min pace (10.0 MPH) which would be a 18:38 5K. Aiming high!
Here are the workouts …
5 x (5 x 200m @ 5K pace) with 30-second rests between repeats and 3 minutes rest between sets
5 x (400m, 400m, 200m @ 5K pace) with 45-second rests between repeats and 3 minutes rest between sets
5 x (600m, 400m @ 5K pace) with 1-minute rests between repeats and 3 minutes rest between sets
5 x 800m @ 5K pace with 3-minute rests, then 5 x 200m a little faster than 5K pace with 45-60 seconds rest
2 x (1K, 800m, 600m, 400m @ 5K pace) with 2-minute rests between repeats and 4-5 minutes rest between sets
5–6 x 1K with 3-minute rests; start slower than 5K pace and progress to running goal pace for the last 3 repeats