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Track workouts can improve your 5K or 10K times, says DC running coach
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Mike Hamberger coaches DC runners.
With the hot haze of Washington summer looming ahead, many runners are turning their attention toward shorter 5K and 10K races. Whether you're looking to run your first race or your fastest, hitting the track can help.
DC Running Coach Mike Hamberger offers the following tips for getting the most out of your speed workout:
- Try tempo pace. "Tempo pace" usually equates to 10K race pace (or 10-mile race pace for experienced runners), and is described as "moderately/ comfortably hard." When tempo pace is run correctly, you will most likely find that your legs feel relatively fine, but the breathing is hard, much like a 10K. A typical tempo workout is 4,000 to 7,000 meters of total distance, broken up into 800m, 1,000m, or mile repeats, with only a one-minute rest between reps.
- Keep it even. In learning any pace during track workouts, even pacing ("even splits") is vital. Check your watch at every lap, every rep, as the goal is to run perfectly even splits. Tempo pace might seem slow after the first rep, but keep in mind that these workouts are made difficult because of the short one-minute rest period, which is not full recovery. Walking or jogging during recovery time isn't necessary.
- If you're training specifically for a 5K, then the next step would be to train at 5K pace, running each rep much faster, but resting longer between reps and covering less distance during the workout.
- One to try: Hamberger says he likes to devise workouts on an individual basis, but suggests trying 6 x 800m at tempo pace with one-minute rests to get started.
Looking for more help getting started? Check in with local running groups like Montgomery County Road Runners or DC Capital Striders, which offer guided track workouts.
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Mike Hamberger operates DC Running Coach, LLC, designing training programs for runners in the greater Washington metropolitan area. He holds an M.A. in Sport Psychology and is certified with USA Track & Field (level II), the NSCA and USA Weightlifting. For more information contact him at mike@DCRunningCoach.com.
