To be successful in 5K running, you should have the ability to run negative splits and accelerate to near sprint speed in the last 400 meters when you really feel exhausted. Progressive training runs are a very effective in training for negative splits and running strong when you are a feeling exhausted. Given below are a few progressive training runs designed for a 5K.
Classic 5K Progressive Training Run
This is a simple progressive run that is based on the classic progression use for every race distance. It involves running for 6 miles or 10K and steadily increasing pace during the run.
Pace: Start with an easy pace. After warming up, increase your pace in a gradual but steady manner throughout the remaining run so that you are at 5K speed for the last mile. No recovery time is required with this run.
5K Negative Split Progression
This is a good option to training yourself for negative splits without risking over training. It involves running for 4 miles at an increasing pace.
Pace: For the first two miles, run at 10K pace, then increase speed to 5K pace for the last two miles. The recovery time is none for this run.
5K Race Simulator Compound Set
This 5k progressive training run combines negative splits and a fast finish for simulating an actual 5K race. The distance is 2 x 5K at an increasing pace.
Pace: Keep a 10K pace for the first two miles, a 5K pace for the third mile, and a sprint pace for the final 0.1 miles. Repeat the entire process after resting for three minutes.
5K Long Run Progression
Long Runs are not exclusive to marathon training. Given below is a long progressive run for a 5K. The training involves running for 12 miles at increasing pace.
Pace: Keep an easy pace for the first eight miles. Increase your speed to 10K pace for the following two miles. Then speed up to 5K pace for 1.5 miles and complete with 0.5 miles at 3K speed or around 10 to 15 seconds per mile faster compared to your 5K pace. The recovery time is none except for hydration breaks.
5K Speed Progression
The 5K requires speed and toughness. This is a training that improves both. The training includes running 5K at increasing pace.
Pace: Keep a 10K pace for the first mile. Then increase your speed in a gradual manner during the last 2.1 miles from 10K speed to 800 meter speed. The recovery time is none for this routine.
