Training for a Faster 5K

Setting a personal record at the 5-kilometer, or 3.1-mile, distance is a goal for every competitive runner. Photo Credit John Foxx/Stockbyte/Getty Images Finishing a marathon may be the holy grail of the typical runner, but the 5K is by far the most common road race distance. And for obvious reasons: It's the shortest standard event and doesn't require an excessively long time to prepare for it. Furthermore, if you don't get the 5K run right on your goal day, you can always come back in a week or two and try again. This isn't an option in longer events, which require more recovery time.

Although the race takes most people less than a half-hour to finish, you will still need to prepare. This requires a sensible plan that addresses speed, endurance and proper recovery time. While even those who are new to the sport can train to run a 5K, most of the recommendations here are aimed at runners with a solid three to six months of consistent running under their belts, as well as one 5K race time to serve as a benchmark around which to design the various elements of preparation.

Focus on rhythm and familiarity with target pace for mental reasons, as well as to achieve a workout.

Brad Hudson, 2:13 marathoner and coach of numerous world-class athletes

To figure out how to train most effectively, determine goal paces for various types of workouts. If you know your maximum heart rate, or MHR -- which can be estimated by subtracting your age from 220 -- and use a heart-rate monitor, you can use percentage of heart rate max as a primary guide. It's preferable, though, to work directly with paces.

Base-building or recovery runs: These should be done at 65 to 75 percent of 5K race pace -- which means you divide your pace in minutes per mile by 0.65 and 0.75 and run within the resulting range -- or about 60 to 70 percent of MHR.

Tempo runs: These are done at about 90 to 95 percent of 5K pace or 85 to 90 percent of MHR.

Race-pace intervals: Since by the end of the 5K you'll be above 95 percent of MHR, you should be hitting this in the last couple of repetitions in speed workouts. Your pace for these should be about 95 to 110 percent of 5K pace -- at the slower end for longer intervals and at the higher end for shorter ones.

Before you launch into the 5K-specific training phases that involve fast, intense running, you need to build what coaches call an endurance base. This means running four to seven days a week, about 20 to 40 minutes at a time, over a span of two to three months. The pace of these runs isn't critical. They're simply about basic aerobic work at a conversational pace, developing the ability to cover five or six miles without undue effort and feeling adequately recovered between runs. As a general rule, aim to run on soft surfaces whenever you can.

While you should pick a flat course on which to take aim at a personal record, the base-building period ought to include a healthy dose of hills. These act as speedwork in disguise, because they work the cardiovascular system without forcing you to take long, quick strides, an endeavor you should reserve for the later race-specific preparatory phases.

"Keeping your heart rate up going up a hill is easier than on the flat, so it's naturally a harder workout," said Lize Brittin, a former course recordholder at the venerable 13.1-mile Pikes Peak Ascent and one-time runner-up at the U.S. Junior 5K National Cross-Country Championships. "If you then push the uphills, there's less risk of injury. And you're still training your heart and lungs, as well as your mind, to go hard,"

she says.

This part of the training, focusing on building endurance, is an 8- to 12-week phase. It should end eight weeks out from your goal race, so you'll need to plan accordingly.

Photo Credit Jupiterimages/Comstock/Getty Images Learning to manage oxygen debt by running just on the friendly side of it, and then over, is an indispensable weapon in your training arsenal. So in this four-week phase, you'll begin adding high-end aerobic work in the form of tempo runs, or lactate-threshold runs.

Coined by professional coach Jack Daniels in the early 1990s, the term "tempo run" usually refers to a 20-minute effort at the pace you could hold for about an hour in a race. Because it corresponds to a level of work at which you skirt the edges of oxygen debt, it trains the body to more efficiently metabolize lactic acid and promotes efficiency and confidence at medium-hard paces. A tempo run should leave you just on the edge of not being able to hold a normal conversation but not gasping for breath.

Brad Hudson, coach of two U.S. Olympians and the founder of Hudson Training Systems, suggests runners focus on the feel of tempo runs more than anything else to become acquainted with the sensation. Additionally, he recommends the runner do them as progression runs, with the pace gradually increasing from start to finish.

"Our athletes focus on rhythm and familiarity with target pace for mental reasons, as well as to achieve a workout," Hudson said. "They're able to hit tempo pace without any specific heart-rate or pace feedback once they're used to doing them."

In the first two weeks of this phase, aim for one shorter tempo run of 15 to 20 minutes that includes 10 or so minutes of easy jogging before and after, as well as one longer tempo effort of 20 to 25 minutes set within one of the longest runs of the week. Your pace should be about 25 to 30 seconds per mile slower than your current 5K race pace.

Then, in the next two weeks, do one longer tempo effort of 25 to 30 minutes at the end of a midweek run of 40 to 45 minutes, and add another, just faster than tempo segment of 10 minutes at the end of a second, longer run of 45 to 60 minutes toward the end of the week. This allows you to become familiar with genuine oxygen debt, which you'll inevitably need to do.

By this point you should be hitting anywhere from 25 to 50 miles a week, with a longest run of five to nine miles, depending on your goals and experience.

This phase, the sharpening and tapering phase -- which involves short, intense repetitions at planned race pace with short rests -- develops the leg turnover and anaerobic power needed to handle the rigors of the last half of a 3.1-mile race. This, too, is a four-week phase.

Here you'll keep a weekly 20-minute tempo run, but add an interval session on the road or on a track toward the end of the week. The basic scheme involves roughly three miles of slightly faster than race pace running per session, broken into reps of 400 to 1,600 meters, with a walking or jogging rest period of about 75 percent of the repetition time. For example, if you hope to run 7-minute miles in your 5K, you would do 3 reps of 1,600 in 6:55 with 5 minutes rest, 6 of 800 in 3:25 with 2 1/2 minutes rest, or 12 of 400 in 1:40 with 1 1/4 minutes rest.

Hudson advises that runners give a lot of attention to 400-meter reps with even shorter rests. This allows for close monitoring and modulation of the pace as well as an accurate assessment of fitness. He says that running faster than race pace repetitions of 600, 400 and 200 meters in a step-down fashion has special value "because it develops running economy. That's important because it's basically the ability to run faster while expending the same amount of energy."

These sessions should be hard, but not killer. If you're truly struggling before the halfway point of these workouts, consider adjusting your race goal accordingly. Two weeks before the race, your overall mileage should drop by about 25 percent from peak. It should drop by 50 percent in the last week to allow your legs to rest up for the big day. Don't do any speedwork or tempo running in the five days beforehand. But consider doing a 2-mile time trial at 95 percent effort the weekend before the race to gain an accurate assessment of your capabilities over 5K.

The training leading into the race is the rehearsal; the 5K itself is the production. Make sure you're ready in every way possible. Prepare a checklist the night before the race that includes everything from making sure you know the directions to the start to bringing an extra pair of shoelaces in case you break the ones you have. Don't do anything new or unusual on race morning. If you rarely drink coffee, for example, don't load up on caffeine. And don't skip breakfast. Eat something bland, like toast or a plain bagel or perhaps an energy bar.

Warm up very slowly for 15 to 20 minutes. Then do three to four 20-second "stride-outs" at what feels like race pace to get both your neuromuscular system and your cardiovascular apparatus ready to go. Once the gun goes off, be patient and don't let adrenalin propel you out to an overly fast pace.

"There's one way to learn proper pacing in competition," said Hudson. "And that's learning race pace in training and practicing strides at that pace, on very easy days as well as speed days."

When the effort inevitably gets tough at about 2K to halfway into the race, it's critical to have confidence in your fitness. Know the mile or kilometer splits you intend to reach and visualize nailing them in advance. But as the race unfolds, embrace the effort, the essence of striving, for its own sake. Try to keep your stride rate constant as fatigue starts to set in and remind yourself that this is what you've been preparing to do for months and how sweet it'll be to knock a chunk of time off your best.

Above all, when everything is said and done -- no matter the outcome -- congratulate yourself on making it to the finish. If things didn't go your way, assess what you did wrong and what you did right. And remind yourself that there are always other days and other races in which to show what you're made of.

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The New Secrets of Ab Training

If you're working on your core -- and trying to avoid injury -- you may need to work on the exercises you're doing.

Are you tired of the usual fare of abdominal exercises -- crunches, leg lifts, weighted side bends? If so, that's probably a good thing. Those exercises are far more likely to cause back pain than carve a solid core.

Finishing your workout with four to five sets of traditional ab exercises, often termed "isolated movements," used to be considered good core training. In reality, though, your body does not act in isolation.

Instead, you should think of your body as a single kinetic chain. Movement is created through the coordination of multiple muscle groups. So when you train your core, focus on integrated movements, not on trying to isolate a particular muscle or muscle group.

Another issue with performing a high volume of crunches and situps is that they can leave you with bad posture, shortened hip flexors and lower back pain.

The core really encompasses everything from your head to your toes, as every segment of your body is intimately linked, both structurally and functionally.

Eric Cressey, certified strength and conditioning specialist and owner of Cressey Performance, Hudson, Massachusetts

Core Movement Patterns -- Movement

• Hip flexion

• Hip extension

• Rotation

• Lateral flexion

Core Movement Patterns - Anti-Movement

• Resisting hip flexion

• Resisting hip extension

• Resisting rotation

• Resisting lateral flexion

Core Exercise Examples

• Plank variations

• Swiss ball pike ups

• Rotational medicine ball throws

• Cable chops / lifts

• Ab roller

Upper Body Exercise Variations That Develop Core Strength

• One arm pushups

• One arm dumbbell bench

• One arm standing military press

• One arm standing dumbbell rows

• Alternating standing dumbbell rows

Lower Body Exercise Variations That Develop Core Strength

• Squats

• Deadlifts

• Lunges

• Contralateral loaded lunges

• One leg hip thrusts

Before you can understand what is meant by integrated movements, you must know the definition of core.

"The core really encompasses everything from your head to your toes, as every segment of your body is intimately linked, both structurally and functionally," explained Eric Cressey, certified strength and conditioning specialist and co-founder of Cressey Performance in Hudson, Massachusetts. He says that while there are many exercises that train the torso, the most effective, as well as the most functional, are often simply derivatives of what we already do -- such as the squat, the deadlift, the lunge -- but with asymmetrical loading and optimal trunk positioning.

The core does not only refer to the anterior musculature, which includes the rectus abdominis -- commonly referred to as the six-pack; transverse abdominis -- the musculature below the rectus abdominis; multifidus -- deep lying stabilizer; and the internal and external obliques -- the musculature in your sides that aid in twisting and hip flexion. Stabilizing the torso and engaging in movement is a collaboration among these muscles and the antagonistic engagement of the entire posterior chain -- the lats, spinal erectors, glutes and hamstrings.

Joe Dowdell, certified strength and conditioning specialist and founder of Peak Performance in New York City, says real core training is about selecting appropriate core exercises, those that will challenge your abilities while safely and effectively progressing you toward your goal.

"That being said," Dowdell added, "the ultimate goal is to develop a core that is both strong and stable and will allow us to be able to either resist and/or transfer significant amounts of force in any given movement pattern."

When developing the core, engage specific movement patterns and resist or prevent these exact movement patterns to ensure a comprehensive strength profile and create torso stability. When you develop this strength and stability, you'll be able to reach serious strength levels, generate and transfer power and decrease your potential for injury.

One example of a highly effective core exercise series is the cable chop/lift sequence. From a kneeling, split squat or standing position, set up perpendicular to the high or low attachment on the cable machine. From this position, rotate your locked arms across your body in various patterns -- diagonal up, straight across or diagonal down -- while keeping your torso fixed and braced.

Strengthening the core is not restricted to exercises where movement occurs at the hip, however. Compound movements and variations to many conventional upper and lower body exercises can develop high levels of torso strength, stability and balance. This is because when you change the loading, base of support or plane of movement, you're required to stabilize, or resist movement, for the duration of the exercise.

When performing exercises such as squats and deadlifts, you often hear the term "braced." Bracing the torso for isometric, compound or unilateral movements involves the activation and balanced antagonistic contractions of all of the musculature surrounding the torso. Tense and contract the core as if you were bracing for a punch. The resulting hoop stresses work to stabilize and protect the spine.

Bracing is a skill that can be developed. It will keep your spine safe under load and allow you to accumulate, transfer and express power.

Conventional core training has given way to a more intelligent, integrated program design. When you better understand the function of the core and how the body works, you'll be able to structure your workouts to eliminate weaknesses and improve your lifts or your performance. The introduction of integrated core movements, unilateral upper and lower body variations and static postures will help re-enforce bracing and improve your torso stability under load.

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3 Subtle Ways You're Training Your Abs Wrong

Taking nutrition completely out of the equation, training abs is about "feeling" the muscles being trained. You could have your diet nailed and already be practicing a list of your favorite training exercises, but if you're simply going through the motions and making small mistakes, your results with dwindle. We've asked personal trainer Alfonso Moretti, owner of Angry Trainer Fitness.com, what subtle mistakes ab training fanatics are doing wrong and how to fix them.

You'd like to think that locking your feet in during a sit-up or an ab exercise machine will allow you to focus and concentrate on the abdominal area but, that's not necessarily true. "When you lock your feet during sit-ups or in an abs exercise machine, you end up pulling your knees forward with your hip flexors instead of predominantly using the abdominals," Moretti says.

The Fix
Try thinking about it from a different perspective. Moretti suggests, "Lay backwards on a slant bench or decline bench, hold your upper body in position while you perform a reverse sit-up or crunch." This style of performing the exercise will place more emphasis on the abdominal region versus the hip flexors.

Many people, in their quest for a stronger and more defined core, tend to spend too much time on rotation exercises as replacements for traditional ab training. Movements that incorporate rotation are beneficial for a strong core, but you can't forget about incorporating both.

The Fix
Moretti's advice to ensure you're not missing opportunities to batter your abs effectively is to train the midsection in a circuit. "Perform flexion exercises like Swiss ball crunches, core moves like resistance band rotations and finish with alternating dynamic moves like T-planks," he says. Try three sets of 20 reps of each exercise with no rest.

"To maximize gains in the abs, you have to progress, but most people who wing it go nowhere, " Moretti says. Instead of heading to the gym and doing the same number of reps, sets and exercises, you should be shooting for new records or attempting more dynamic movements.

The Fix
When you notice you're not reaching new benchmarks for yourself, it's time to reassess and modify the routine. "Graduate to more challenging and dynamic movements like wall planks, Swiss ball pikes and TRX pendulums," Moretti suggests.

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3 Reasons Why Your Ab Training Isn't Working

Without a doubt, rips and cuts throughout your core are among the most highly sought physical attributes. You’ve definitely overheard a client speaking with a trainer on how to get that look. You’ve probably even tried to get the look yourself. But scoring a six-pack is a concentrated and complicated goal that requires a lot of discipline. If your diet and training still aren't doing it, try revamping a few things in the gym.

YOU DON'T TRAIN WITH WEIGHTS
Resistance is what stimulates the muscle fibers in the body and promotes muscular growth. You wouldn’t expect to add two inches to your biceps by using the weight of your arms—why would abs training be any different? Training for 50, 60 or even 100 repetitions would be great for endurance and conditioning, but don’t expect to see a washboard appear.

Advice: Incorporate weighted exercises at fewer repetitions. Try out a medicine ball throw while lying on a Swiss ball. Shoot for 12 to 15 repetitions. Complete a total of three to four sets.

YOU TRAIN YOUR ABS TOO MUCH
Even though abs recover relatively quickly due to the fact that they’re essentially our “core,” that doesn’t mean they don’t need a break too. Training your abs during every workout will only leave you sore and unable to build substantial mass.

Advice: Train abs one to two days per week across three to four exercises.

YOU'RE STUCK TO THE FLOOR
Variations of crunches and sit-ups are most commonly associated with abdominal training, but laying down on the job doesn’t produce results. Exercises that require you to stand, kneel, twist, turn or lift will place more emphasis on stability and balance, in turn stimulating more muscle fibers.

Advice: Give these two “off the floor” exercises a try.

Hanging Leg Lifts:
Grab ahold of a pull-up bar with an overhand grip, hands shoulder-width apart. Hang from the bar, slightly tuck your hips back and raise your legs to eye level, then slowly return to a relaxed hang. The repetition range will vary from person to person, but shoot to reach complete failure. Note: If maintaining straight legs becomes challenging, you can try tucking your knees up toward your chest.

Side Wood Chops
Start by standing with feet wider than shoulder-width apart next to a cable tower. Set the handle attachment at chest height. Interlock your hands around the handle, turn your torso while maintaining a stiff arm as you pull across your body. Slowly return to the start. Set the weight to failure at between 12 and 15 repetitions, then switch sides. Your obliques will be on fire.

You can follow Mike on Twitter: @Mike_Simone_MF

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