{"id":6237,"date":"2024-06-12T17:49:16","date_gmt":"2024-06-12T17:49:16","guid":{"rendered":"http:\/\/kevinfell.ca\/?p=6237"},"modified":"2024-06-13T08:57:28","modified_gmt":"2024-06-13T08:57:28","slug":"nail-your-race-pace-6-workouts-to-hit-your-5k-running-goal","status":"publish","type":"post","link":"http:\/\/kevinfell.ca\/index.php\/2024\/06\/12\/nail-your-race-pace-6-workouts-to-hit-your-5k-running-goal\/","title":{"rendered":"Nail Your Race Pace: 6 Workouts to Hit Your 5K Running Goal"},"content":{"rendered":"

\"(Photo\/Nick<\/p>\n

For<\/strong> your body to run your goal 5K race pace more efficiently,<\/strong> you need to practice running it in training. The best way to do this is to incorporate a series of goal-paced workouts into your training regimen.<\/p>\n

As with any athletic training program, progressive overload is the key. As you adapt to a specific workload or workout, meaning it begins to feel more manageable, you change something to make it more difficult. Ultimately, as you get closer to your goal race, you’ll become fitter and more capable of handling higher workloads at your goal pace.<\/p>\n

One of my favorite 5K pace workout progressions is the bottom-up method, developed by renowned track and field coach Steve Magness. According to Magness, the bottom-up method involves running intervals at a set pace, with the duration of the intervals gradually increasing.<\/p>\n

To integrate the bottom-up method into your 5K training, schedule one of the following workouts every 2 to 3 weeks. If you have ample training time, cycle through all the workouts. However, if time is limited, skipping one or two is acceptable.<\/p>\n

5K Goal: Bottom-Up Method<\/strong><\/h2>\n
\"Man-running-on-beautiful-road-at-sunrise\"<\/a>
(Photo\/iRunFar, Eszter Horanyi)<\/figcaption><\/figure>\n

In most cases, my clients<\/a> don\u2019t have too much trouble completing the first two workouts within their goal 5K pace. However, things start to get tough by the third or fourth workout. <\/p>\n

You must run the planned intervals at your goal 5K pace, no faster or slower. This allows you to practice dialing that pace to get a feel for it, and on race day, you\u2019ll have a better understanding of pacing.<\/p>\n

If you\u2019re struggling to hit your goal pace on the first two workouts, I suggest adjusting your goal, especially if your goal race is less than 8 weeks away.<\/p>\n

As with all workouts, you\u2019ll want to start with a 1- to 2-mile warm-up, followed by dynamic drills and a 1-2-mile cooldown after the workout. Here\u2019s the workout progression.<\/p>\n

5K Workout Progression<\/strong><\/h2>\n
\"Woman-running-on-beautiful-road-at-sunrise\"<\/a>
(Photo\/iRunFar, Eszter Horanyi)<\/figcaption><\/figure>\n