Brackenfell Weight Loss Expert and Transformation Specialist, Kevin Anderson Shares how to train for a 5k Race
Running Long and Strong
5k-race season has begun and running enthusiasts are seeking the most efficient and effective running training program to help them achieve their goals. Unfortunately, the market is saturated with so many different, and often conflicting, approaches to training for a 5k race.
Last Week, I let you in on a critical training approach that many recreational runners just aren’t aware of…High Intensity Interval Training (HIIT).
High Intensity Interval Training (HIIT) is like a “secret formula” for turning walkers into runners. It also happens to be an extremely valuable part of an elite runner’s training program for increasing performance and staying injury free.
If you missed it, be sure to read How to Train for a 5k Race – Part 1 before moving on to How to Train for a 5k Race – Part 2.
After reading How to Train for a 5k Race – Part 1, you may be thinking you should just forget all about your traditional steady state runs like tempo runs and long, slow distance (LSD) runs. While that may be fine for a general fitness program that was just focusing on weight loss, it would be a mistake for 5k race training program.
Steady state training does have an important place in an effective 5k race-training program.
For one, it’s the way you’re going to actually run your 5k race. Therefore, you’re going to need to get comfortable with actually running 5k without stopping. That’s going to require cardiovascular endurance, muscular endurance, joint endurance, and even, mental endurance.
At a physiological level, steady state training is important as well, although it generally does not need to be performed more than once (twice maximum) per week for a short distance running program like a 5k race program.
Note: I actually recommend the same guidelines for 10k and ½ marathon races as well.
Steady state training can be done at both low-intensity and moderate intensity where run times will generally be from 20 – 60 minutes in length.
There are 3 main goals to steady state training:
- Increase Aerobic Base
- Increase Anaerobic Threshold
- Increase Weight Loss
Let’s break each of these down…
Aerobic Base (AB) is the intensity level at which your body burns the most fat calories per minute. This is critical for endurance athletes because when we burn fat as our primary fuel source we can go for longer periods of time before running out of energy. The higher your base, the longer and harder you can run or the faster you can complete your 5k races.
We covered Anaerobic Threshold (AT) in How to Train for a 5k Race – Part 1 when we discussed high intensity interval training (HIIT). Your Anaerobic Threshold can also be improved by exercising at a level of intensity just below your Anaerobic Threshold thereby “pushing” it up. Imagine high intensity interval training (HIIT) as a means to “pull” your Anaerobic Threshold up, while steady state training, specifically tempo or race pace training, will “push” it up. Just like with a higher Aerobic Base, a higher Anaerobic Threshold will let you run your 5k races faster.
Increase Weight Loss
Steady state training primarily uses fat for fuel, especially when performed at lower intensities as you would doing either “stubborn fat cardio” or long slow distance (LSD) sessions.
“Stubborn Fat Cardio” is a neat little trick I like to use with my TEAM PT members and personal training clients where I have them perform 20 minutes of low to moderate intensity steady state cardiovascular exercise following a bout of high intensity interval training (HIIT). Five minutes after a bout of high intensity interval training (HIIT) your body releases a bunch of stored fat into your bloodstream; it’s one of the many interesting effects/benefits of high intensity interval training (HIIT). Low to moderate steady state training performed at this time will “suck up” a bunch of this fat before it gets restored as fat on the body…an awesome “stubborn fat loss” trick!
Stay tuned for the final post in this How to Train for a 5k Race series…
Putting Your 5k Race Training Program Together
GREATEST VICTORIES ARE BORN IN THE HEART
Kevin Anderson – Owner of ForeverStrong
P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.
P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page. We love your feedback and will use it to develop future blog posts.