Running 3km & 5km
The 5 km is usually the shortest road race distance that most people ever take part in. In the summer months you can find on the internet and Runners World magazine many mid week 5km road races to enter. Ask your friends to enter the same race, as this will keep you all motivated to train. Once you can comfortably cover 5km steady in training chatting to friends then start incorporate some faster running after an adequate warm up. You can find a short circuit that takes you 5 minutes of steady running to complete. Run two laps warm up the first easy and second with some faster pace running. Do your normal stretches then run a lap at your predicted 5km pace Depending on fitness and recovery rates repeat 2-6 times. Try and aim to run your fast laps 25% quicker than your easy jog warm up laps. (I.e. if you take 6 minutes/ 360 seconds then aim for 4 minutes 30 seconds/270 seconds) Recover for half the time that the interval takes and repeat. Remember to run for at least 10 minutes easy after recovering from last effort.
REST up for 2-3 weeks with less efforts reduce time on feet and get more sleep, so you benefit to be able to run well in your 5km event. As you use both fast and slow twitch fibre muscles ease back with all types of training. If you plan on taking less than 33 minutes for your 5km then sip a drink during the day prior to the running race. Then ONLY drink 150ml just 15-20 minutes before the start. So you are hydrated fully and try and refrain from drinking you’re the 5km especially if you find yourself slowing down to grab hold and swallow a drink. Many runners can lose 20-30 seconds even at one feed station. Learn to pace yourself even experienced runners can go off to fast and have to painfully slow down.
COMPETITORS- Both distances can be run by track and roadrunners. These distances are used in races for cross-country, road and track. It is a good spectator event for watching athletes from Elite International club and fun run ability. Many a runner has taken up the challenge at this shorter distance and eventually become a top athlete.
TIME-The time required to train for 3km and 5km is much less than the marathon for the less serious runners. Elite runners often run over 80 miles a week to be at their best. 2-5 mile training runs 3 times a week allow most individuals to be fit enough to cover the distance.3km 5km and 10km should not be considered lesser because they are so short in distance and time to complete.
INTENSITY- They require hard flat out pace to get to the finish line. Many distance runners shy away from the shorter distances claiming that they get no benefit when in reality it is the uncomfortable effort for the whole duration of these short events. You can usually recover depending on fitness to race 3km and 5km to be able to race 2-3 times a month. In England the summer race calendar has many 5km running events mid week or at week ends. Due to the intensity of the event many runners actually refrain from eating any thing solid for 3 hours before. Preferring to sip a carbohydrate/ electrolyte drink up to the event. Elite and good club runners will often run the course beforehand to warm up, then follow their routine of strides ready for the start.15 Minutes is the minimum amount you need to warm up for a 3k and 5km event. A good warm down is also essential to ease down afterwards and reduce the likelihood of being sore. Athletes tend to use lightweight racing shoes for these shorter events. Injury prevention is key so this can depend on running style and athlete weight. It is no good using racing flats with no grip on a wet road surface and then loses traction and speed. We have witnessed runners who have opted for lighter shoes only to have to waste time going slow on the comers because they risk falling over having no grip. Runners of all shapes and sizes can run in a 5km event. Taking part and completing is a great feeling with like-minded runners.
EVERYONE runs for a different reason. To reduce stress, fitness, weight loss, to eat a lot and not out on weight, to beat a fellow competitor, for charity, to reduce their time. All cross the line with a sense of achievement even if result was disappointing. Pace judgement. If this go wrong there is less chance of losing large chunks of time.
FINISH
This is the metric distance previously was 3 miles Sometimes in a 5km road race distance markers are in kilometers-miles or both. 5K. this is typically the distance run at the end of a standard sprint distance triathlon.
BREAKDOWN- Often you can break down the event in your mind into small 1km sections making the race go by much quicker.