Speedwork for the 5K

Whether you’re yearning to spend less time running around the block or striving to be the best age-group runner in the area, those of us who put one foot in front of the other all wish we could be a bit quicker. Here is a proven program to improve your 5K speed.

LONG RUN 

As you push back the length of the long run every two weeks, you'll extend endurance limits, improve mental concentration at the end of races, and enhance your physiological infrastructure. Longer long runs, among other things, improve your cardiovascular plumbing system so that you can deliver blood better to the exercising muscles and withdraw waste more effectively. Your long run pace should be three or four minutes slower than your current mile pace in a 5K.  

THE SPEED WORKOUT 

The single component that most improves pace in races, according to my experience, is one weekly speed session. Most runners choose Tuesday or Wednesday as speed day. Starting with four to six 400s, the number is increased every week by two until, 10 days before the race, your final workout is running 14 400s. Each 400 (one lap around a track) should be run eight seconds faster than you want to average per quarter mile in your 5K race. For example, if you wanted to run eight minutes per mile, your quarter mile race pace would need to be two minutes. The workout pace per lap should, in this case, be 1:52. Walk for half a lap between the 400s. 

WARMUP 

Prepare for the faster running with a thorough warmup. Walk for two to five minutes at first to get the blood flowing. Then, run half a mile using more frequent walk breaks than you usually do. For example, if you usually run three minutes and walk a minute, during the half mile (two laps around a track) you should run a minute/walk a minute. Next, jog very slowly for a lap. Finally, do four to eight acceleration gliders:

• Use a slight downhill to get a little momentum. Be sure to keep your legs and body relaxed, without increasing your stride. As you reach the flat, coast along with that added momentum, touching the ground lightly.

• After the first few steps of the acceleration, when you feel comfortable at the faster rhythm, let the stride lengthen just a bit if you wish, but don't let it get too long. Avoid any tension or over-stretching in the backs of your legs. 

• Now just glide, keeping your feet low to the ground and using very little effort. At the first sign of effort, reduce your stride length and touch lighter on your feet. 

Start each acceleration glider with a slow jog for 10 steps, then a faster jog for 10 steps. Over the next 15 steps, gradually speed up to what you feel is your 5K race pace, then gradually glide back to a jog over the next 30-40 steps. 

If you practice this at least once a week you will learn how to save your muscles while you are running. Walk for 30 seconds between each glider, and walk for two to three minutes between the last one and the start of your first 400-meter repetition. 

WARM DOWN 

After your workout, don't stop. Jog slowly, using as many walk breaks as you wish for the next 10 minutes, and then walk for three to five minutes. You're done! 

INJURY RISK 

Whenever you run faster than you've been used to, there's an increased risk of injury. This can be reduced by choosing a realistic goal, warming up even more on days when you need to, and never pushing through pain, loss of function or swelling in a running body part. Continuing to run fast when there is damage can increase the time needed for repair. It is also important to get enough rest after each workout to allow the muscles, tendons, etc. to rebuild stronger. Most runners improve more quickly on an every-other-day running program. 

Olympian Jeff Galloway has coached over a million runners through his running schools, beach and Tahoe retreats, books and training programs - which are fun and offer individualized coaching. Subscribe to his free newsletter and blog at www.RunInjuryFree.com.