Running — 5k

The purpose of the interval run is to increase your speed, improve your running economy and teach your body to increase or “push back” your anaerobic threshold. During your interval workout, you should combine shorter periods of high intensity of extreme effort with recovery periods of jogging or walking.  

The pace of your high intensity period should be based on perceived effort levels, and you should feel the need to gasp and grab your knees at the end of the high intensity period to get the full effect (but not so much...

In our last blog, we talked about the benefits of the long run in building your running endurance, but for many of us even as we build our endurance and run longer we find it somewhat difficult to maintain our desired pace. 

How many of us find ourselves running slower during the latter portion of our runs? I know I do, even when I purposely go out slower on a run sometimes the fatigue will set in and I’ll slow down toward the end of my run. 

One of the best ways to maintain that pace...

Have you just started running? Maybe you’re coming back from an extended period of not running or possibly from an injury? Or maybe you are using the Couch to 5K method of training or you’re taking up running as you enter your middle age? 

In any of these apply to you, I’m guessing you’ve been advised to use the walk/run method to get into or back into shape. In doing so, many people see this as a “means to an end”; in other words, they are using the walk/run method to build up to training and running races with a continuous run. 

But, for some people, the walk/run method may be both the means and the end with benefits that will keep you motivated, injury free and running faster. That’s right, we’ll talk about some information that points to people running faster using the walk/run method, especially as the distance of the race gets longer. 

Maybe you’ve just finished your first 5K or maybe you’re a veteran looking to improve her PR (personal record), but either way you’re ready to set some goals and get a faster 5K time. Here are four simple tips will have you knocking out that PR in no time!