What kind of summer training should I do for a 5k race?

Question

I want to train this summer but I don't want to over do it. Right now I'm in shape to run just under a 20 min 5k. I am willing to work hard and follow strict work outs but I don't want to get injured.

Answer 1

run, ALOT, just mix it up every day. one day do a mile,  the next day bike or swim so you keep your lungs in shape without putting too much stress on your legs, the next day do 2 miles, bike/swim, then go up to 3 miles. you may even want to do some shorter sprints, for example do like 4 sets of 800m or 8 sets of 400m with only a couple minutes for rest in between.  just be sure to take at least 1 day off every week so you don't injure your self.

Answer 2

Practice

Answer 3

Try getting in a long run, at least 9 miles. Also a tempo/steady state run of 4-6 miles at about 20-30 sec. per mile slower than 5k race pace, with a 1-2 mile warmup and warmdown . Do all the run with no break, 2 wup, 4 miles steady, 2mile wdn...  Add a hill workout also with same idea, warmup, then hills, surging up hill, jog back down as recovery and good warmdown...  Take 1-2 days of recovery/easy runs in between the hard days, add some strides of 100 yds. or 20 seconds or so after your easy runs..  Fast and relaxed on strides...  I am a certified coach and elite runner, 13:33 5k pr and 28:03 10k..  Hope it works for u...  If u need any help training, I have a training website, just email me back..  Hang in there,

Coach J

Answer 4

I try to follow a regular weekly routine when it comes to running.  If you are trying to get a solid 5k time, its best to get some speed in as well as a fair amount of distance/endurance training.

A good routine could be (and you should build up to these distances, dont try to go all out at the beginning):

Sunday - slow, easy 5k run

Monday - slow, long run, 7-10km (build up)

Tuesday - slow, easy 5k run

Wednesday - hard run (intervals of 800m-1k running hard, 4-5 min rest, repeat 4-5 times)

Thursday - slow, easy 5k run

Friday - day off

Saturday - hard run (2k quick pace, break for 5-6 min, 3-4 intervals of 400m)

It may look like there are a lot of easy runs in there, but thats how you develop, having a couple hard days per week and just running and staying in shape on the other days.  And it is absolutely necessary that you take at least one day off per week!