What’s the best way to train for a 5K training?
The best way for runners to prepare for a training race is to get as much mileage as possible during their training period, says Toronto coach and 5K coach James Krieger.
“I think we’ve been pretty successful with that, but we also know that there are other things that can be done,” he says.
Kriegers 5K plan includes three weeks of running, with about three weeks in the morning and three weeks at night, and about three-and-a-half weeks of training for every distance in between.
He suggests the 5K course be run every week, from the first week to the third week.
Running for the 5k is more about building endurance and building strength than it is about getting a big performance boost, he says, and adding the “endurance” part of that would be running in the rain or the mud.
It’s not the only thing you need to think about in the marathon, either.
“There’s an amazing difference between a marathon and a 5k, and that’s what the marathon is,” Kriegs says.
If you are trying to get the best mileage out of your training, Kriegers advice would be to keep track of your distance, but also look at the distances that you have run and how you feel about your pace.
That could be a good indicator of how long you have been running, and how many miles you have left.
You also want to take a look at your training intensity and the amount of time you have spent training, he adds.
“It’s about what you feel comfortable doing.”
Running for 5k or marathon The best advice for runners wanting to do a 5,000-meter training run is to do the race with the same intensity you would do for the marathon.
“If you have a good run, you’re not going to be too fatigued.
It doesn’t mean you can’t go hard, but you’re going to have a lot less to go around,” Kries says.
In the end, it comes down to how well you feel after a marathon.
Kries suggests taking a good look at how you look and feel after your last race, whether you feel tired or sore after that race, and whether it was your first race, or your last training run.
If it was the latter, you might want to increase the amount you do on the 5,500-meter course and consider adding a few extra miles on that run.
“That is a little bit of a question mark, because you have to get that race out of the way, and then you can get a good, strong, solid week out of it,” Kays says.
Running a marathon is a lot more difficult, but Kriegiers advice is simple: “Go out and do it,” he suggests.
“Just get as close to your goal as you can and go out and get the most mileage you can.”
And if you are tired and sore after a long marathon run, take a rest day.
“A lot of runners don’t think about the long-term health risks that go along with long-distance running,” Kreyers says.
“They think about running a marathon, but they forget that a marathon could lead to heart disease, cancer and strokes.”
Running at a steady pace is essential for runners and, by extension, for anyone who wants to be healthy.
But the biggest thing is to stick with the plan.
“We always look for the best plan that we can for each person, so the best advice is to go out with your best training plan,” Krieks says.
You can see a video of James Kries on CBC Toronto’s Metro Morning.