How to Prepare for a 3K and 5K Performance Run

Preparation for 3 and 5 kilometer races has its own peculiarities, because these distances will require you not only endurance, but also well-developed speed qualities.

We talked about how to competently prepare for a 3 and 5 km race with the coach of the Athletics Federation of the Perm Territory, the head endurance coach of the Perm Territory team , the coach of the 2020 Russian record holder at a distance of 3000 m Vladimir Nikitin Nikolai Vasilyevich Suvorov.

How to start preparing for a 3 or 5 km race

Of course, an amateur will not be able to immediately run 5 km in 20 minutes, as professionals do. In addition, the daily schedule is significantly different for those for whom sport is a profession, and those who just want to start running to maintain their health and their body in shape.

You need to set up a daily routine and start doing regular workouts.

Since amateurs don’t have the option of just doing sports all day – they have to go to work, fulfill their family responsibilities – you have to find a time when you will train. It is convenient for someone to do it in the morning, for someone, on the contrary, after work in the evening.

You need to start with the minimum – run regularly at least 2-3 km. It is accessible to everyone, because at school we all went to physical education.

If you are determined to seriously prepare for the distance, then alone, without sports experience, it will be difficult to do. Therefore, if possible, seek professional help. This can be done in person or online. And the coach, even the youngest, has much more experience than Internet advice.

Moreover, it is more effective to work in groups: it disciplines and sets a certain competitive incentive.

How to Prepare for a 3K and 5K Performance Run
photo: Corey Jenkins/Getty Images, source: runnersworld com

If you still decide to train on your own, then 2 months before the start, special runs and general physical exercises (SBU and OFP) should be added to the daily cross-country runs of 2-3 km.

When preparing for such distances, you need to work in two directions – speed-endurance and speed only, when training you need to perform work at the speed at which you plan to finish the competition.

It is necessary to adhere to the traditional diet with the mandatory use of a sufficient amount of protein. Do not forget complex carbohydrates and vitamins. Be sure to take B vitamins and ascorbic acid.

Speed ​​and endurance workouts

Speed ​​work is tempo work. If we talk about preparing 3-5 km, then it is 2-3 km at a pulse of 150-170 beats per minute. It is necessary to do short finishing stretches – 200-400 meters, where the heart rate can reach 180 beats per minute or more. Perform 10-12 times for 200 meters so that the pulse reaches the desired level. And, of course, don’t forget the rest between intervals.

In addition to running exercises, it is important to devote time to general physical exercises. Fans need only visit the fitness club, where they can stretch or exercise on the simulators. This will already contribute to fewer injuries in preparation for the distance.

It is important to perform special exercises for running twice a week. Professionals do a series of such exercises in two segments 60-100 meters long. It will be enough for amateurs to perform the same volume, but shorter in length – 25-30 meters.

Performing special exercises for runners contributes to the formation of the correct running technique for an amateur. The inclusion solves a common mistake among non-professionals – heel running.

In order to improve your running results over a distance of 5 km, when preparing in training mode, you should work on your results in smaller segments – 1 and 3 km. Use interval training, when you run each kilometer at a different speed and with the mandatory acceleration to the finish line.

Where to train

It all depends on the conditions you have. Amateur races are mostly held along the highway, so it makes more sense to train in a park where there is asphalt. Training on the stadium track requires the presence of special shoes – spikes.

For runners, whose ligament apparatus is not yet so strongly developed, experts recommend running on soft ground. In the process of training in preparation for distances of 3-5 km, it is also necessary to include slides and intervals or cross-fartleks.

Weekly preparation of an amateur runner over a distance of 3 and 5 km

Internship – one month before the start.

  • Monday is a public holiday
  • Tuesday – cross 8-10 km. SBU, emphasis on foot development.
  • Wednesday – high speed endurance work. Tempo work over 2 km. Or long stretches 3-4 times 1000 meters with a rest interval of 3-4 minutes.
  • Thursday – easy cross 6 km. Use restorative procedures – bath or massage.
  • Friday – repeat what we did on Tuesday. Add OFP with a barbell or stretches.
  • Saturday – do short tempo work. Segments of 150 (up to 300) meters 10 times. You can do 2 sets or the same length, but up the hill. Take a break of 7 to 10 minutes between sets.
  • Sunday is a long workout. But no more than an hour. 12-15 kilometers.

Read more: How to develop speed in long distance running