I would like to know if, when training for a 5 km run, in order to improve on times, when I do for example interval training, should the total intervals equal (or be more than) the 5 km I'm training for, or can it be less?
For example, performing 5 r 6 x 1km sprints, or 10+ x 500m sprints, I get very tired towards the end, to the point where I'm not sure if it's really that effective to continue. Is this normal, or should I do slightly less using maximum energy for the same or better results? or more?
When does it become too much? How much training do I need to reduce 5km time?
A question regarding training for 5km run
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fitoverforty
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It doesn't have to be equal to or more than your 5K distance. The important thing is the quality of the workout. You want to develop overall speed for a distance of just over 3 miles. Doing short repetitive sprints is one way to help increase speed, but not the only training you should use.
And you SHOULD be tired after 10 or more 500m sprints!! Be sure to have a recovery time in between each sprint, not so much that you are completely back to normal, but enough that your breathing is such that you can begin another sprint. You should time the first sprint and use that as a guide. Time the middle sprint, see how you are doing, then on the last one, give it all ya got and time that one. These types of workouts should only be 1 or 2 times a week. With a slow recovery run or maybe a upper body weight workout the next day to let your legs recover. Core strength is really important in running, and incorporating weight training along with running will really help your race times (speaking from experience here, having trained with and without weight workouts)
You need to have one day of the week set aside for a longer distance run than your 5K, to help with endurance and this should NOT be an all out run, but a good steady pace at least 1 to 2 minutes slower per mile than your mile race pace. Also, one day of the week can be a tempo run, where you run the entire 5K distance at a pace that is at or just under race pace, where you know you are working hard, but able to finish strong. All of this should be incorporated and practiced at least 6 weeks leading up to your race, with the last week being an easy week with no speed work. You will begin to see your mile times coming down and you will be able to run longer and faster with easier effort.
Good luck on your training
And you SHOULD be tired after 10 or more 500m sprints!! Be sure to have a recovery time in between each sprint, not so much that you are completely back to normal, but enough that your breathing is such that you can begin another sprint. You should time the first sprint and use that as a guide. Time the middle sprint, see how you are doing, then on the last one, give it all ya got and time that one. These types of workouts should only be 1 or 2 times a week. With a slow recovery run or maybe a upper body weight workout the next day to let your legs recover. Core strength is really important in running, and incorporating weight training along with running will really help your race times (speaking from experience here, having trained with and without weight workouts)
You need to have one day of the week set aside for a longer distance run than your 5K, to help with endurance and this should NOT be an all out run, but a good steady pace at least 1 to 2 minutes slower per mile than your mile race pace. Also, one day of the week can be a tempo run, where you run the entire 5K distance at a pace that is at or just under race pace, where you know you are working hard, but able to finish strong. All of this should be incorporated and practiced at least 6 weeks leading up to your race, with the last week being an easy week with no speed work. You will begin to see your mile times coming down and you will be able to run longer and faster with easier effort.
Good luck on your training
I'm just going to copy a response I made to another person with a similar question. This is a workout that goes for any type of runner and I find it to be very affective.
What is your best 5k time? I would say put a lot of work into your form as if it is wrong you waste energy. Another thing is possibly lengthening your stride but be careful with this as a bad stride leads to injuries. The main thing you want to do is run as many miles as you can. I would say run 6 days a week reserving one day for a hill workout and one day of intervals. For intervals find a track and try something referred to as a pyramid.
1600m
1200m 1200m
800m 800m
400m 400m
Work down and left to right focusing on stride and keep 3/4 of a race pace. The last 400m you should go all out remember to stretch before and after running and stay hydrated. One last thing is start cross training doing crunches, push-ups, etc. Doing all of this has allowed me to run a 17:18 5k.
What is your best 5k time? I would say put a lot of work into your form as if it is wrong you waste energy. Another thing is possibly lengthening your stride but be careful with this as a bad stride leads to injuries. The main thing you want to do is run as many miles as you can. I would say run 6 days a week reserving one day for a hill workout and one day of intervals. For intervals find a track and try something referred to as a pyramid.
1600m
1200m 1200m
800m 800m
400m 400m
Work down and left to right focusing on stride and keep 3/4 of a race pace. The last 400m you should go all out remember to stretch before and after running and stay hydrated. One last thing is start cross training doing crunches, push-ups, etc. Doing all of this has allowed me to run a 17:18 5k.
Training for 5km
response in red below:
What is your best 5k time? 23:15 I would say put a lot of work into your form as if it is wrong you waste energy. Another thing is possibly lengthening your stride but be careful with this as a bad stride leads to injuries. The main thing you want to do is run as many miles as you can. Is this only when I am doing an easy long run or is for every run including intervals? I would say run 6 days a week reserving one day for a hill workout and one day of intervals. For intervals find a track and try something referred to as a pyramid.
1600m
1200m 1200m
800m 800m
400m 400m
What is the maximum rest time between each interval?[/i]
What is your best 5k time? 23:15 I would say put a lot of work into your form as if it is wrong you waste energy. Another thing is possibly lengthening your stride but be careful with this as a bad stride leads to injuries. The main thing you want to do is run as many miles as you can. Is this only when I am doing an easy long run or is for every run including intervals? I would say run 6 days a week reserving one day for a hill workout and one day of intervals. For intervals find a track and try something referred to as a pyramid.
1600m
1200m 1200m
800m 800m
400m 400m
What is the maximum rest time between each interval?[/i]
That is mainly for long easy runs as the hill or interval training is meant to be at a harder pace for a shorter distance. For the time for resting I would say start with 10 min. in between or more if you need it. After a few times doing this try to lower your rest time and running times. Remember an important tool in running is a watch with a timer.