But we have exactly what you need to rip a blazing-fast time this season, thanks to Jeff Gaudette, founder and head coach of RunnersConnect. The key to running your fastest 5K? Structure the right workouts ahead of race day that will help you build and sharpen your speed.
Gaudette shares the tune-up workouts that check both these boxes, plus he shares tips for racing your best Turkey Trot to date. First, you’ll want to include a session that prepares you for what your goal 5K pace will feel like so you can maintain it through the finish. Next, as you get closer to race morning, you’ll benefit from some faster intervals that help sharpen the speed you’ll need to reel in competitors over the final stretch.
Why it works: When November begins, you’re close enough to race day to get a pretty good sense of the fitness you’ll bring to the starting line. To gauge exactly where you stand, Gaudette recommends a dose of 5K-specific training with what he calls a “speed endurance” session. Aim to do this workout about two to three weeks before your Turkey Trot.
The number of 400-meter repeats you complete will depend on your current weekly training volume, Gaudette says. Higher-mileage runners should shoot for 12 reps, while lower-volume runners will want to aim closer to eight. And if you’re still out of breath when it’s time to start the next interval, don’t worry—that’s exactly the point.
But rather than “speed endurance,” the goal of this effort is “speed sharpening,” which is what helps you prime a strong finishing kick. Aim to do this workout either just before or during the week of your Turkey Trot. Unlike the first workout, you don’t want to skimp on rest between intervals.
Make sure that you allow yourself a full recovery, says Gaudette. This workout is more about getting a sense of what these paces feel like.” For example, the 400-meter repeats help get your legs turning over faster and make your goal 5K pace feel a bit more comfortable by comparison. Keep in mind that these workouts get more challenging as you progress through them.
Extract — continue reading at the source.
