5k workout

BECOME FAMILIAR WITH THE PACE

Here’s a summary of the video:

• Workout Overview: The core of the workout involves kilometer interval repeats at your target race pace, with a 2-minute walking or jogging rest in between each interval [01:16].
• Warm-up and Cool-down: The session includes a 1K warm-up [00:53] and a 5-minute cool-down [01:29] to prepare the body and aid recovery.
• Interval Details:
  • For beginners, 4-5 intervals are recommended, while more experienced runners can do 7-8 [01:05]. In the video, they do 6 intervals [01:10].
  • The pace should be consistent, using lap pace on a watch to monitor average speed [02:12].
  • The goal is to make the race pace feel familiar and build mental and physical endurance [04:09].
• Adapting the Workout: The workout is adaptable to different race paces and fitness levels [00:38]. You can adjust the number of reps and rest time according to your needs [07:54].
• Mental Aspect: The video emphasizes the mental toughness required for 5K running and how this workout helps build it [05:36]. Running with a friend can provide extra motivation [07:09].
• Consistency and Patience: The creator highlights that improving 5K time takes time and consistency, mentioning it took them about four years to go from 30 minutes to 16:20 [03:06].
• Importance of Cool Down: Cooling down helps prevent injury and aids in the removal of lactic acid [11:33].