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Saturday August 15 · Runner's Notebook — Page 3
Closing the week with something practical — and a preview of what is coming in December. The 5K is the distance most people want to improve and where the most poorly organized plans end in frustration.
Sub 30 minutes means 6:00 min/km for 5 kilometers. Not an explosive pace — a pace you need to sustain with efficiency. Those who do not hit it almost never lack speed. They lack base.
📓 The 4 fundamentals of the 5K — in order
① Aerobic base — 80% of the result
Wks 1-4
80% of weekly volume at conversational paces — where you can speak in full sentences. This work increases mitochondrial density, improves fat oxidation, and builds the running economy you will need to hold pace. Without this base, the speed you train on the track has nothing to stand on. Sessions: 4-5 per week, 1 long run.
② Threshold — the engine of race pace
Wks 5-8
For a runner targeting sub 30, threshold pace sits around 6:15-6:30 min/km — controlled effort, not at the limit. It improves your ability to clear lactate and delays metabolic fatigue. Protocol: 2-3 × 8-10 min at threshold, 2-3 min easy jog between blocks. Never two days in a row.
③ Specific speed — two distinct objectives
Wks 9-11
Neuromuscular economy: 200-400m slightly faster than race pace, full recovery. Improves mechanics without accumulating metabolic fatigue.
Race pace tolerance: 5-6 × 1000m at exactly 6:00 min/km — simulating the real race feel. Following week: 8-10 × 400m, 5-8 sec/400m faster than goal pace.
④ Taper — the part people ruin through anxiety · PMID:37163550
Wk 12
With 7-10 days to go, the temptation is to train harder to "lock in fitness." That is exactly the opposite of what works. The evidence is clear: reducing volume 40-60% while keeping 1-2 touches of speed improves performance. Example: 4 × 400m at race pace — nothing more. Sleep is part of the taper, not an optional bonus.
