How to train for a 5K

 I lied.

I did the famous bait and switch technique on you. 

Call it clickbait. 

    Let the record reflect that used a clickbait article title in order to get you to view on the article. At least I'm honest.

    There is no singular method to train for a 5K. It encompasses multiply training methods blended together to make aerobic gains while providing the body "lighter" days to recover from hard training. LSD runs are your lighter days to build a base. Pace/Tempo runs are you "harder" runs. Pace/Tempo runs are typically conducted 1 to 2 days a week for 20-30 minutes at your lactate threshold. Lactate threshold is that fine area where your body accumulates lactate and can clear it. Under that threshold and you're not giving enough effort, too much effort and your body accumulates lactate preventing you from sustaining the predetermined time or distance. Don't know your lactate threshold? No worries: outside of a lab with experts none of us do. A simpler way to know intensity is to take your goal of the race and run at that pace. For example, if my goal is to run a 24 min 5K. Then I need to run at 8 min miles for 20-30 min. For Pace/Tempo runs I would recommend running at least 25 min at 8 min miles. That is called steady pace. Another way is to break it down into Indvidual miles and run at that pace then take a short break then run another 8 min mile. The break is just enough to bring the lactate production down; give the body a chance to recover before running hard again. That is called intermediate style pace runs.    

    Pace/Tempo runs acclimate the body to race pace, and to develop sustainment at that pace. Ever hear the quote, "The body must be exposed to such fatigue in order to learn how to deal with it"? Yep, Pace/Tempo runs are those types of workouts. It will be a challenging run, hence why it is one of the harder runs to sustain. In basic training we did these types of runs, but we called them ability group runs and they were the worst. It was an effort that was very difficult but able to accomplish. With these types of runs your lactate threshold will increase. Your running economy will also improve. Not only will your technique get better your adaptations will allow you run faster next Pace/Tempo run. The downside to these runs is that they are taxing on the body. After a pace/tempo run an LSD run is highly recommended.