How to Run a Faster 5k: Try This Workout
Вставка
- Опубліковано 16 сер 2022
- The best workout to run a faster 5k - this workout has helped Derrick improve his 5k PB from 17:07 to 15:50 in one year.
With cross country season coming up quickly, Derrick and Rod are working on improving their efficiency at 5k and faster effort. Coach Benson Langat also prescribed two all-out 400m repetitions to build confidence late in races when the legs are fatigued. Running in the Skechers Speed Freek & Addidas Takumi Sen 8.
Workout:
4x400 - faster than 5k effort (75, 78, 76, 75)
200 jog recovery
4x1mile - 5k effort (5:06, 5:08, 5:09, 5:06)
400 jog recovery
Full recovery before final set
2x400 - all out (66, 68)
Coaching:
shop.run605.com/content/coach...
Follow us on:
📷 Instagram - Derrick: / derrick.ettel
📷 Instagram - Rod: / rbnrunning
📷 Instagram - Coach Benson: / coach_bensane
🎽 Strava - Derrick: / strava
🎽 Strava - Rod: www.strava.com/athletes/22971...
#running #runner #motivation #fitnessmotivation #5k #10k #halfmarathon #marathon - Спорт
Please like and subscribe, then let us know what your confidence building 5k workouts are! 💪
on what pace did you guys run in those reps? HR ZONE 2-3-4? thanks
Lower zone 4. The recovery keeps HR manageable while still allowing you to run 5k pace fairly sustainably.
what time is for recovery?
200 jog after the 400s and 400 jog after the miles. Then recovery before the final 400s. Added to description!
@@ZenithEndurance Thank you!
Where track r road
It's just a 1 mile loop at the nearby soccer fields!
Did you have no shirts
😅 gotta be aerodynamic
Me, 5km is 1hour.