For 5k training the amount of reps can be anything from 3 to
30, but should not really be any longer than 1mile in distance. The reps can be
run straight through or broken up into sets with a longer rest period between
each set.
The benefits of using rep sessions are that the athlete’s
body will adapt to cope with lactic build up, as well as increase its ability
to deliver and use oxygen. Reps can also
reduce the risk of repetitive injuries associated with longer continuous
running, as well as the typical running benefits such as weight loss.
These types of sessions should ideally make up at least two
of your training sessions every three weeks and be around 10 - 20% of your
total amount of training.
Below are 2 sessions used by a previous Amateur Athletic Association
5000m winner:
20 x 400m with 60s
recovery between each (which can be split into 4 sets of 5 400m).
8 x 800m with 90s
recovery between each (which can be split into 2 sets of 4 800m).
Also try 6 x 1 mile reps with 90's recovery, it's a good challenging 5k session
ReplyDeleteCould also try 2 x 12 min runs at 5K pace with a 1 minute walking recovery on hilly terrain. Or 16 x 400m with 30 second recovery
ReplyDeleteyes 2 x 12 minutes is a good long interval session which can sometimes be used instead of a tempo run.
ReplyDelete