31 Aug '15, 12pm

Follow this effort-based route to 5K success:

Follow this effort-based route to 5K success:

It makes no difference whether we're 15:00 5K runners or 45:00 5K runners. Our repetitions last the same amount of time. We're targeting specific physiological processes, not mimicking race distance. If you're unsure whether you're running 5K effort, try this simple test: As you're running, ask yourself, "Is this an effort I can maintain for an entire 5K?" Be honest. If the answer is yes, keep up the effort. If it's no, slow down. Still unsure about proper repetition effort? Then here's another guideline guaranteed to keep you within the proper range: Whatever pace you run your repetitions, you should finish your last one feeling as if you could run one or two more. If you're completely exhausted at the end of your repetition session, you ran too hard. Adjust the next week by decreasing your effort. If you're barely winded, then increase your effort the following week. "Bu...

Full article: http://www.runnersworld.com/race-training/solving-the-5k-...

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