How to develop speed for the 5k.?

Question

I have done a few months of summer base training for xc about 50-60 miles. And i can do 14 miles at a 7:15 pace, but i cant get my 5k below 5:40 pace, what kind of speedwork should i do?

Answer 1

Try changing up your training. Do something like a long run on monday, intervals on tuesday, fartlecks (sprint then jog non-stop) on Thurs, and a light jog on Fri. then race on sat or do a medium run, say about 6 or 7 miles. See what that does for you. That's what I did, and it helped me quite a bit.

Answer 2

whenever you pace yourself for a long time, you get runners legs. that is when you don' t feel a thing, but you are sprinting the whole entire time. I'm not sure if that is what you want to know, but it's still good to know!

Answer 3

You should try running steepy hills for improved stamina, meaning you can run fast for a long time

Answer 4

maybe try tying a rope to your back that is attached to a tyre and run laps of ovals. this will build up you lower leg muscles

Answer 5

The best way, in my opinion, would be to run some gassers, the width of a soccer field a back and forth twice keeping under 50 sec, or you could do hill repeats taking as much recovery time as you need just keep in mind to do each one at the same pace each time. Choosing a comfortably hard pace is best b/c you'll be better in no time.

Answer 6

The best to develop your 5K pace is running 4 X 1 mile a little faster than your 5K pace or probably around 5:30 pace.  Should also run 3 X 2 miles at around 5:35 mile pace.  As you get better you can lower you time and recovery.  Your recovery should only last about a minute or under.  

Should also work on your 400 meter pace walk or job for a 200 meter recovery - 400 meters X 8

Weightlift - need to develop your muscles- run for a warm up and cool down

Swim and do running in the pool

Cross train with other sports

Do bounding and form exercises