BACK TO ALL ARTICLES

|

The 5K Simulation Workout

Articles

This is a classic Frank Horwill (a famed British coach who formulated the Five Pace Training Theory used by many great athletes such as Sebastian Coe and Said Aouita) workout which I’ve found very useful in simulating the deep gut, lactic pain of a 5K.

It’s not so much the pace that makes you have to dig deep but rather the very short recovery time in between reps. You have to stay very focused on each rep to keep the pace fast and hard. If you finish the workout feeling fine then you’ve run too slow. If you finish feeling tired and unable to do more then you nailed it!

Warm up for 15 to 20 minutes

7 x 800m with 30 seconds recovery (trying to run 5K pace for the entire run)

Cool down for 15 to 20 minutes

I’ve run this when I was very fit and knew I was ready to race when I could complete this workout successfully by hitting all my splits. It’s a great workout to have a partner in if you train with someone of the same ability. That will help to ensure you can keep pushing hard right to the very last step. Going out too fast will have you slowing down a lot towards the end because there will be too much of a lactic acid build up so make sure you start at a pace that you are ready for.

I’ve personally completed this workout only a handful of times and only when I know I’m very fit. I used the workout to build a lot of confidence so I could go into 5K races knowing I would be able to handle a constant fast pace.

You can find your optimal running paces using the McMillan Running Calculator.

Training for a 5K? Read 5K Race Week Workouts: Fine Tuning for Your Fastest 3.1-Miler.

 

Andrew Lemoncello (Coach “Lemon” as we call him) is a McMillan Running Coach. Learn more about our Personal Coaching where you can train with a coach like Lemon by your side to plan your training and talk about race strategy, performance nutrition, injury prevention, stretching, and much more.

“I have achieved my goals for 5K, 10K, and now a Half Marathon – thanks McMillan Running!”
-James W, RunClub member

Written By Greg McMillan
Called “one of the best and smartest distance running coaches in America” by Runner’s World’s Amby Burfoot, Greg McMillan is renowned for his ability to combine the science of endurance performance with the art of real-world coaching. While getting his graduate degree in Exercise Science he created the ever-popular McMillan Running Calculator – called “The Best Running Calculator” by Outside Magazine. A National Champion runner himself, Greg coaches runners from beginners to Boston Qualifiers (15,000+ and counting!) to Olympians.

Read Greg’s Bio

NEWEST ARTICLES:

Race Recon: Secrets to a Great Race

You know that preparation is key to having a successful race. But did you know that one of the most important aspects of race preparation is doing your homework on the course itself? That’s right, the pros always make sure to do thorough race reconnaissance, or “recon,” before they toe the starting line. And there’s no reason why you can’t do the same!

Read more
Free Speed: How Your Mind Can Unlock Your Running Potential

Discover the secret to unlocking your running potential: free speed. Learn how to harness the power of your mind to run faster without extra physical effort. Explore mental strategies like the Go Zone Method and discover how to overcome mental barriers and achieve your running goals.

Read more
Pre-race: Protect the Brain

You’ve likely heard that the training you do in the last two weeks before a marathon won’t significantly improve your physical fitness. However, what you may not realize is that the workouts you choose during this time can have a profound impact on another crucial organ: your brain. In fact, the decisions you make in the lead-up to your race could be the difference between a successful performance and a disappointing one.

Read more

RELATED ARTICLES:

Race Recon: Secrets to a Great Race

You know that preparation is key to having a successful race. But did you know that one of the most important aspects of race preparation is doing your homework on the course itself? That’s right, the pros always make sure to do thorough race reconnaissance, or “recon,” before they toe the starting line. And there’s no reason why you can’t do the same!

Read more
Free Speed: How Your Mind Can Unlock Your Running Potential

Discover the secret to unlocking your running potential: free speed. Learn how to harness the power of your mind to run faster without extra physical effort. Explore mental strategies like the Go Zone Method and discover how to overcome mental barriers and achieve your running goals.

Read more
Pre-race: Protect the Brain

You’ve likely heard that the training you do in the last two weeks before a marathon won’t significantly improve your physical fitness. However, what you may not realize is that the workouts you choose during this time can have a profound impact on another crucial organ: your brain. In fact, the decisions you make in the lead-up to your race could be the difference between a successful performance and a disappointing one.

Read more
Battling Your Negative Tendencies: How to Overcome What's Holding You Back

We all have tendencies that shape our thoughts and actions. Some of us tend to overtrain, while others might beat themselves up over a missed workout or skip rehab exercises. A big part of coaching is identifying these tendencies in athletes and developing strategies to capitalize on the positive ones while minimizing the negative ones. In this article, we’ll explore how to identify your own tendencies and find ways to harness the good and banish the bad.

Read more

START TODAY

“I got my first Boston Qualifier today with a 21 personal record!”

– Ramona M.